CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity

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 instrucition of the coach.
Barbell Warm-Up

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

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

Grannies (AMRAP – Reps)

“Grannies”

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: Max Single Arm Overhead Squat

minute 2: Max Toes to Bar

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.

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.
2:00 minutes on the Rower, increasing intensity

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 instrucition of the coach.
Barbell Warm-Up

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

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

Grannies (AMRAP – Reps)

“Grannies”

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: Max Single Arm Overhead Squat

minute 2: Max Toes to Bar

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.

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.
2:00 minutes on the Rower, increasing intensity

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 instrucition of the coach.
Barbell Warm-Up

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

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

Grannies (AMRAP – Reps)

“Grannies”

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: Max Single Arm Overhead Squat

minute 2: Max Toes to Bar

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.

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.
2:00 minutes on the Rower, increasing intensity

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 instrucition of the coach.
Barbell Warm-Up

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

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

Grannies (AMRAP – Reps)

“Grannies”

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: Max Single Arm Overhead Squat

minute 2: Max Toes to Bar

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.

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.
2:00 minutes on the Rower, increasing intensity

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 instrucition of the coach.
Barbell Warm-Up

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

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

Grannies (AMRAP – Reps)

“Grannies”

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: Max Single Arm Overhead Squat

minute 2: Max Toes to Bar

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.

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

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:20/:20 second Banded Front Rack Stretch

Bench Press (Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%

% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the r)

Deadlift (This is to use to score your deadlift weight for the strength work above.)

Shadowlands (AMRAP – Reps)

“Shadowlands”

For Reps:

8:00 AMRAP

3-6-9-12…

Burpee Pull-Ups

Shoulder to Overhead

Barbell: MRx 95/65, Rx 135/95

For scoring purposes:

Finishing 15 – 90 Reps

Finishing 18 – 126 Reps

Finishing 21 – 168 Reps

Finishing 24 – 216 Reps

Goals / Stimulus / Objectives

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dumbbell Push Press at challenging load

Accessory Work (No Measure)

Part A:

5 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 – Dual Dumbbell Hammer Curls, Moderate

Station 2 – Dual Dumbbell Tricep Kickbacks , Moderate

For Part A, add load to the hangs today since they are on the shorter side. A medball between the legs is recommended. Maintain a 3 second negative on each RDL and use a moderate load.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch