CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)

Blooper (AMRAP – Reps)

“Blooper”

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: MRx 2×35/25, Rx 2×50/35

*You may hold the dumbbells on the shoulders however you see fit today.

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)

Blooper (AMRAP – Reps)

“Blooper”

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: MRx 2×35/25, Rx 2×50/35

*You may hold the dumbbells on the shoulders however you see fit today.

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)

Blooper (AMRAP – Reps)

“Blooper”

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: MRx 2×35/25, Rx 2×50/35

*You may hold the dumbbells on the shoulders however you see fit today.

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)

Blooper (AMRAP – Reps)

“Blooper”

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: MRx 2×35/25, Rx 2×50/35

*You may hold the dumbbells on the shoulders however you see fit today.

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon