CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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 instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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 instrucition of the coach.
For Quality

3 Sets

20 seconds on / 10 second transition

– Jump Rope

– Bootstrap Squats

– Scapular Pull-Ups

– Ring Rows

– Cossack Squats

Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building)

Fruitbat (Time)

“Fruitbat”

For Time

10 Rounds

7 Chest to Bar Pull-ups (Rx+= 3 Bar Muscle Ups)

5 Front Squats

35 Double Unders

Barbell: MRx 95/65, Rx 115/75, Rx+ 155/105

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Pull-ups/Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Rounds

7 Pull-Ups

7 Dual Dumbbell Front Squats

35 Double Unders

Accessory Work (No Measure)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
For Quality

3 Sets

20 seconds on / 10 second transition

– Jump Rope

– Bootstrap Squats

– Scapular Pull-Ups

– Ring Rows

– Cossack Squats

Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building)

Fruitbat (Time)

“Fruitbat”

For Time

10 Rounds

7 Chest to Bar Pull-ups (Rx+= 3 Bar Muscle Ups)

5 Front Squats

35 Double Unders

Barbell: MRx 95/65, Rx 115/75, Rx+ 155/105

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Pull-ups/Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Rounds

7 Pull-Ups

7 Dual Dumbbell Front Squats

35 Double Unders

Accessory Work (No Measure)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
For Quality

3 Sets

20 seconds on / 10 second transition

– Jump Rope

– Bootstrap Squats

– Scapular Pull-Ups

– Ring Rows

– Cossack Squats

Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building)

Fruitbat (Time)

“Fruitbat”

For Time

10 Rounds

7 Chest to Bar Pull-ups (Rx+= 3 Bar Muscle Ups)

5 Front Squats

35 Double Unders

Barbell: MRx 95/65, Rx 115/75, Rx+ 155/105

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Pull-ups/Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Rounds

7 Pull-Ups

7 Dual Dumbbell Front Squats

35 Double Unders

Accessory Work (No Measure)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
For Quality

3 Sets

20 seconds on / 10 second transition

– Jump Rope

– Bootstrap Squats

– Scapular Pull-Ups

– Ring Rows

– Cossack Squats

Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building)

Fruitbat (Time)

“Fruitbat”

For Time

10 Rounds

7 Chest to Bar Pull-ups (Rx+= 3 Bar Muscle Ups)

5 Front Squats

35 Double Unders

Barbell: MRx 95/65, Rx 115/75, Rx+ 155/105

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Pull-ups/Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Rounds

7 Pull-Ups

7 Dual Dumbbell Front Squats

35 Double Unders

Accessory Work (No Measure)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch