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

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