CrossFit – Mon, Dec 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)
Baby Yoshi (AMRAP – Reps)
“Baby Yoshi”
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: MRx 95/65, Rx 135/95
Box Height 24/20
Goals / Stimulus / Objectives
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.
Travel/Hotel/Limited Equipment (No Measure)
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
CrossFit – Mon, Dec 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)
Baby Yoshi (AMRAP – Reps)
“Baby Yoshi”
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: MRx 95/65, Rx 135/95
Box Height 24/20
Goals / Stimulus / Objectives
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.
Travel/Hotel/Limited Equipment (No Measure)
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
CrossFit – Mon, Dec 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)
Baby Yoshi (AMRAP – Reps)
“Baby Yoshi”
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: MRx 95/65, Rx 135/95
Box Height 24/20
Goals / Stimulus / Objectives
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.
Travel/Hotel/Limited Equipment (No Measure)
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
CrossFit – Mon, Dec 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)
Baby Yoshi (AMRAP – Reps)
“Baby Yoshi”
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: MRx 95/65, Rx 135/95
Box Height 24/20
Goals / Stimulus / Objectives
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.
Travel/Hotel/Limited Equipment (No Measure)
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
CrossFit – Mon, Dec 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)
Baby Yoshi (AMRAP – Reps)
“Baby Yoshi”
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: MRx 95/65, Rx 135/95
Box Height 24/20
Goals / Stimulus / Objectives
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.
Travel/Hotel/Limited Equipment (No Measure)
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
CrossFit – Mon, Dec 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)
Baby Yoshi (AMRAP – Reps)
“Baby Yoshi”
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: MRx 95/65, Rx 135/95
Box Height 24/20
Goals / Stimulus / Objectives
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.
Travel/Hotel/Limited Equipment (No Measure)
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
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