CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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 instruction of the coach
2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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 instruction of the coach
2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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 instruction of the coach
2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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 instruction of the coach
2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

Bowser Castle (Weight)

“Bowser Castle”

40:00 EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbell Bench Press

Dumbell Load: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

Travel/Hotel/Limited Equipment (No Measure)

Sub Any Machine for 45 seconds for machines

Accessory Work (No Measure)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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 instruction of the coach
Warm-Up

400m Run

—

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Snatch High Pull

– 3 Muscle Snatch

– 3 Power Snatch

Then.. The Complex

–

Cue through the positions and work athletes through the entire complex at least once before starting the segment.

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Hang Power Snatch (Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch

*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power)

Rainbow Road (Weight)

“Rainbow Road”

20:00 AMRAP

400m Run

10 TnG Power Snatch

Goals / Stimulus / Objectives

Score = Total Load Lifting

This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt.

Score would look like

10 Tng Reps @ 135

10 TnG Reps @ 140

10 TnG Reps @ 145

10 TnG Reps @ 150

Sum Total of the weight that was on the bar = 570lb

Stimulus: Barbell Cycling / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete 5+ Rounds

Secondary Objective: Most total load lifted per set

We are looking for athletes to both push the run pace as well as challenge their ability to maintain some good loads on the barbell with quality cycling technique. Suggested loading should be around 55-65% of 1RM in order to maintain mechanics and allow for consistency across sets.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

400m Run

20 Alternating Dumbbell Snatch

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :40 Plate Hop Series

Minute 2 – 2/2 Single Leg Hop to Broad Jump

Minute 3 – 3 Box Jumps, Building in Height

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