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.
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, 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