CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

—

2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

10 Goblet Cossack Squat

Dumbbell Bench Press (Weight)

Every 2:30 x 5 Sets

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat

8-10 Dumbbell Bench Press, For Load

You Really Got Me (Weight)

“You Really Got Me”

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 100ft (30m) Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (70/53lb, 32/24kg) or DB’s at (70/50lb, 32/22.5kg)

Goals / Stimulus / Objectives

Stimulus: Midline Conditioning

RPE: 7/10

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less

This EMOM is centered around moving with purpose, developing better muscular endurance and tackling some midline work. The true emphasis of the day is actually on the strength superset and we should be tackling this EMOM as an accessory conditioning piece that allows for added reps, core conditioning, and quality work on a Thursday leading into a higher capacity workout on Friday.

Travel/Hotel/Limited Equipment (No Measure)

15:00 EMOM

minute 1: Cardio Choice

minute 2: 100ft (30m) Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 10 Strict Knees to Chest

minute 5: Rest

Farmers Carry Load: KB’s at (70/53lb, 32/24kg) or DB’s at (70/50lb, 32/22.5kg)

Accessory Work (No Measure)

5 Sets

8/8 Banded Pallof Rotation

3x 3 Single Leg Hops + Box Jump , Per Side

Use a challenging height for the box jump complex.

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, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

—

2 Sets, with Empty Barbell

10 Snatch Grip Romanian Deadlifts

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Box Jump Overs

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

Building to a Heavy 5 for the Day)

Jump (Time)

“Jump”

8 Rounds for Time

5 Deadlifts

10 Box Jump Overs

Deadlift: MRx 185/125, Rx 185/155, Rx+ 275/185

Box: 24in/20in

% of Deadlift, Should not exceed 65%

Goals / Stimulus / Objectives

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Stimulus: Posterior Chain / Anaerobic Capacity

RPE: 8/10

Primary Objective: Complete round in as close to 1:00 as possible

Secondary Objective: Unbroken Deadlifts

This workout is very much a strength biased workout that will add up and leg stamina is the name of the game. The goal here is to keep the Deadlifts unbroken and manage fatigue and pacing on the Box Jump Overs. We should be stepping down off the box and then getting right back into the next Box Jump Over, keeping a steady rhythmic pace here and being able to go right back into another strong set on the Deadlift.

Travel/Hotel/Limited Equipment (No Measure)

8 Rounds for Time

10 Dual Dumbbell Deadlifts

10 Box Jump Overs

Accessory Work (No Measure)

10:00 Tabata (:20 On/:10 Off)

Station 1 – Superman Hold

Station 2 – Hollow Hold

The goal here is quality, basic positions for our gymnastics movements

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

30 second Jump Rope Practice

4 Inchworm to Hollow Hold (3sec)

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

3-5 Strict Pull-Ups or 8-10 Ring Rows

:15/:15 Single Arm Plank with Reach

PRVN Skill (AMRAP – Rounds and Reps)

“PRVN Skill”

14:00 AMRAP

60 Double Unders

40 Single Dumbbell Step Overs

60 Double Unders

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle-Ups (MRx= 20 Pull-Ups)

Dumbbell: MRx 35/25, Rx 50/35lbs

Box: 24/20

Goals / Stimulus / Objectives

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Primary Objective: Manage Your Skill Capacity Well

Secondary Objective: Double Unders as Recovery

This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measurable and repeatable year over year.

There are 250 reps per round for scoring purposes for Level 3.

Travel/Hotel/Limited Equipment (No Measure)

14:00 AMRAP

60 Double Unders

40 Single Dumbbell Step Overs

60 Double Unders

20 Handstand Push Ups

60 Double Unders

15 Strict Pull-Ups

15 Strict Ring Dips

Dumbbell: 50/35lbs, 22.5/15kg

Bench Step-over

Accessory Work (No Measure)

For Quality:

5 Sets

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

‘ Stepped’ Ring Row Burnout (RPE 8 Each Position, 2-3 reps in tank)

On the stepped ring row burnout, watch the video below for the movement demo. Make sure the rings contact the chest on every rep, the midline remains rigid, and we leave 2-3 reps in the tank at each position.

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Segmented Clean Deadlift (Top Down)

8 Tall Muscle Cleans

8 Front Rack Elbow Punch Throughs

8 Back Squats

4 Jumping Back Squats

—

Add Loads

2-3 Sets

1 Segmented Clean Grip Deadlift

1 Hang Clean Pull

2 Squat Clean

5 Back Squats

—

Load to Back Squat Weights

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

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

Panama (6 Rounds for weight)

“Panama”

Every 90 seconds x 6 Sets

12/9 Calorie Row

3 Squat Cleans

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM

Goals / Stimulus / Objectives

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

This workout will be all about how you can cycle quick singles on the cleans. The focus will be to complete each row in under 40 seconds then complete each set of 3 Squat Cleans as 1 rep done every 10 seconds. The next step will be doing a quick adjustment of load on the barbell before tackling the next set. The goal should be to do small adjustments to the barbell load, strap in and get ready to go on the next round on the Rower.

Travel/Hotel/Limited Equipment (No Measure)

Every 90 seconds x 6 Sets

40 second Cardio Choice

6 Dual Dumbbell Squat Cleans

Accessory Work (No Measure)

For Quality:

6 Rounds (12:00 Clock)

30 Seconds – Weighted Wall Sit

-rest :15-

30 Seconds -Barbell Hip Thrusts

-rest :45-

Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack

Barbell Loads: 95/65lb, 43/30kg

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

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Goals / Stimulus / Objectives

The focus and approach today is to tackle this like a chipper. Be smart about your sets and move with purpose. We should have the approach of trying to tackle each movement in small bursts and have short rest periods throughout to allow for us to maintain a consistent and steady pace throughout this workout.

Travel/Hotel/Limited Equipment (No Measure)

5 rounds for time of:

15 Dual Dumbbell Deadlifts

20 Box jumps or Bench Jump Overs

15 Strict Pull-ups

Dumbbells @ 2×70/50lb, 32/22.5kg

Accessory Work (No Measure)

For Quality:

4 Sets

1:00 Dead Hang from Pull-Up Bar

10 Barbell Good Mornings, Light

For the dead hang, the goal is unbroken so modify time or use a band/foot assist as needed. Keep a smooth tempo on the good mornings throughout.

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

Overhead Squat (On a 12:00 Clock
Establish a 3RM Overhead Squat
Record Heavy for the Day)

We are looking to start with an empty barbell and build over the course of the 12:00 to a heavy of the day. The goal should be to go well above our 1RM Snatch. Focus to press up on the bar and elevate your shoulder blades as you descend into the Squat. Our 3RM should be roughly 92% of our 1RM.

PRVN Cyclical (AMRAP – Rounds and Reps)

“PRVN Cyclical”

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Primary Objective: Attack The Transitions

Secondary Objective: Go Unbroken Where You Can

This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed – a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Plank (On Hands)

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations