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

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean

Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling)

Spy Game (Time)

“Spy Game”

3 Rounds For Time

400m Run

20 Box Jump Overs

15 Handstand Push-Ups (MRx=1 Abmat)

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

We are looking to hit a good quick triplet here with the focus on moving quickly and efficiently from the run into the Box Jump Overs and then moving towards consistent sets of Handstand Push-Ups. Choose a scaling option that allows for the Handstand Push-Ups to be done in as close to 1:00 or less as possible in order to keep the stimulus and the time domain.

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump Overs

Accessory Work (No Measure)

For Quality:

5 Sets

7/7 Single Arm Dumbbell Z-Press

14 Double Dumbbell Bent Over Row

Rest as needed b/t sets and exercises

Recovery (Checkmark)

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean

Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling)

Spy Game (Time)

“Spy Game”

3 Rounds For Time

400m Run

20 Box Jump Overs

15 Handstand Push-Ups (MRx=1 Abmat)

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

We are looking to hit a good quick triplet here with the focus on moving quickly and efficiently from the run into the Box Jump Overs and then moving towards consistent sets of Handstand Push-Ups. Choose a scaling option that allows for the Handstand Push-Ups to be done in as close to 1:00 or less as possible in order to keep the stimulus and the time domain.

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump Overs

Accessory Work (No Measure)

For Quality:

5 Sets

7/7 Single Arm Dumbbell Z-Press

14 Double Dumbbell Bent Over Row

Rest as needed b/t sets and exercises

Recovery (Checkmark)

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean

Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling)

Spy Game (Time)

“Spy Game”

3 Rounds For Time

400m Run

20 Box Jump Overs

15 Handstand Push-Ups (MRx=1 Abmat)

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

We are looking to hit a good quick triplet here with the focus on moving quickly and efficiently from the run into the Box Jump Overs and then moving towards consistent sets of Handstand Push-Ups. Choose a scaling option that allows for the Handstand Push-Ups to be done in as close to 1:00 or less as possible in order to keep the stimulus and the time domain.

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump Overs

Accessory Work (No Measure)

For Quality:

5 Sets

7/7 Single Arm Dumbbell Z-Press

14 Double Dumbbell Bent Over Row

Rest as needed b/t sets and exercises

Recovery (Checkmark)

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch