CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

Runnin With the Devil (8 Rounds for time)

“Runnin’ With the Devil”

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row Sprint

Kettlebell: MRx 53/35, Rx 70/53

Each Partner will complete 1 full round within the 4:30 segment. Score is the time for both partners to complete the full round within each set.

Goals / Stimulus / Objectives

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Stimulus: Sprint Conditioning

RPE: 9/10

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

We are looking to hit this one hard and fast with the goal of completing each set in under 90 seconds, which means a full 3:00 rest before the next time you attack each interval. This will be full all out sprints with the goal of consistency and managing fatigue to keep that consistency.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Object

:30 second Treadmill Sprint

Kettlebell: Choice

Accessory Work (No Measure)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

Runnin With the Devil (8 Rounds for time)

“Runnin’ With the Devil”

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row Sprint

Kettlebell: MRx 53/35, Rx 70/53

Each Partner will complete 1 full round within the 4:30 segment. Score is the time for both partners to complete the full round within each set.

Goals / Stimulus / Objectives

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Stimulus: Sprint Conditioning

RPE: 9/10

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

We are looking to hit this one hard and fast with the goal of completing each set in under 90 seconds. This will be full all out sprints with the goal of consistency and managing fatigue to keep that consistency.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Object

:30 second Treadmill Sprint

Kettlebell: Choice

Accessory Work (No Measure)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

Runnin With the Devil (8 Rounds for time)

“Runnin’ With the Devil”

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row Sprint

Kettlebell: MRx 53/35, Rx 70/53

Each Partner will complete 1 full round within the 4:30 segment. Score is the time for both partners to complete the full round within each set.

Goals / Stimulus / Objectives

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Stimulus: Sprint Conditioning

RPE: 9/10

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

We are looking to hit this one hard and fast with the goal of completing each set in under 90 seconds. This will be full all out sprints with the goal of consistency and managing fatigue to keep that consistency.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Object

:30 second Treadmill Sprint

Kettlebell: Choice

Accessory Work (No Measure)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

Runnin With the Devil (8 Rounds for time)

“Runnin’ With the Devil”

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row Sprint

Kettlebell: MRx 53/35, Rx 70/53

Each Partner will complete 1 full round within the 4:30 segment. Score is the time for both partners to complete the full round within each set.

Goals / Stimulus / Objectives

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Stimulus: Sprint Conditioning

RPE: 9/10

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

We are looking to hit this one hard and fast with the goal of completing each set in under 90 seconds. This will be full all out sprints with the goal of consistency and managing fatigue to keep that consistency.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Object

:30 second Treadmill Sprint

Kettlebell: Choice

Accessory Work (No Measure)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Clean and Jerk (Front Squat + Jerk
Every 2:00 x 6 Sets
2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk)

PRVN Classic (Time)

“PRVN Classic”

For Time:

5 Rounds

24 Wallball Shots

12-15-18-21-24 Pull-Ups

Wallball: 20/14

Goals / Stimulus / Objectives

Goal: 8:00-12:00

*Time-cap 15:00

Score: Time

RPE: 9/10

Primary Objective: Overall Time

Secondary Objective: Go Big on the Pull-Ups

This simple couplet is in the vein of a workout we might see in the final week of the Open. While this will start off approachable, the volume accumulates quickly and the heart rate will spike sooner than we think. Top end athletes will be looking to go largely unbroken, trust their fitness, and ‘figure it out’ in the final 2 rounds. Most would benefit from playing to their strengths here, going big on either the wallballs or the pull-ups, and focusing on an intelligent approach to the other movement.

Video Support:

Butterfly Pull-Ups

Travel/Hotel/Limited Equipment (No Measure)

For Time:

5 Rounds

30 Air Squats

6-9-12-15-18 Strict Pull-Ups

Accessory Work (No Measure)

For Quality:

Part A

10:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 6/6 Single Leg Kettlebell Deadlift

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose