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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Segmented Clean Deadlift (Top Down)

8 Tall Muscle Cleans

8 Front Rack Elbow Punch Throughs

8 Back Squats

4 Jumping Back Squats

—

Add Loads

2-3 Sets

1 Segmented Clean Grip Deadlift

1 Hang Clean Pull

2 Squat Clean

5 Back Squats

—

Load to Back Squat Weights

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

Panama (6 Rounds for weight)

“Panama”

Every 90 seconds x 6 Sets

12/9 Calorie Row

3 Squat Cleans

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM

Goals / Stimulus / Objectives

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

This workout will be all about how you can cycle quick singles on the cleans. The focus will be to complete each row in under 40 seconds then complete each set of 3 Squat Cleans as 1 rep done every 10 seconds. The next step will be doing a quick adjustment of load on the barbell before tackling the next set. The goal should be to do small adjustments to the barbell load, strap in and get ready to go on the next round on the Rower.

Travel/Hotel/Limited Equipment (No Measure)

Every 90 seconds x 6 Sets

40 second Cardio Choice

6 Dual Dumbbell Squat Cleans

Accessory Work (No Measure)

For Quality:

6 Rounds (12:00 Clock)

30 Seconds – Weighted Wall Sit

-rest :15-

30 Seconds -Barbell Hip Thrusts

-rest :45-

Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack

Barbell Loads: 95/65lb, 43/30kg

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

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Goals / Stimulus / Objectives

The focus and approach today is to tackle this like a chipper. Be smart about your sets and move with purpose. We should have the approach of trying to tackle each movement in small bursts and have short rest periods throughout to allow for us to maintain a consistent and steady pace throughout this workout.

Travel/Hotel/Limited Equipment (No Measure)

5 rounds for time of:

15 Dual Dumbbell Deadlifts

20 Box jumps or Bench Jump Overs

15 Strict Pull-ups

Dumbbells @ 2×70/50lb, 32/22.5kg

Accessory Work (No Measure)

For Quality:

4 Sets

1:00 Dead Hang from Pull-Up Bar

10 Barbell Good Mornings, Light

For the dead hang, the goal is unbroken so modify time or use a band/foot assist as needed. Keep a smooth tempo on the good mornings throughout.

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

Overhead Squat (On a 12:00 Clock
Establish a 3RM Overhead Squat
Record Heavy for the Day)

We are looking to start with an empty barbell and build over the course of the 12:00 to a heavy of the day. The goal should be to go well above our 1RM Snatch. Focus to press up on the bar and elevate your shoulder blades as you descend into the Squat. Our 3RM should be roughly 92% of our 1RM.

PRVN Cyclical (AMRAP – Rounds and Reps)

“PRVN Cyclical”

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Primary Objective: Attack The Transitions

Secondary Objective: Go Unbroken Where You Can

This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed – a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Plank (On Hands)

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Thanksgiving With The Girls (Time)

“Thanksgiving with the Girls”

For Time:

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

into…

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35lb, 24/16kg)

12 Pull-Ups

into…

“Fran’s” House

15 Thrusters (95/65)

15 Pull-Ups

into…

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65)

into…

“Grace & Isabel’s” House

15 Ground-To-Overheads (135/95)

into…

“Kelly’s” House

400m Run

30 Box Jumps 24/20

30 Wall Ball Shots (20/14)

Travel/Hotel/Limited Equipment (No Measure)

Sub Dumbbell Movements

Accessory Work (No Measure)

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows

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

PRVN Baseline (AMRAP – Rounds and Reps)

“PRVN Baseline”

18:00 AMRAP

28/22 Calorie Row

14 Burpee Box Jump Overs

Box: MRx 20/16, Rx 24/20

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

There is nowhere to hide in this simple couplet. Your fitness will be tested, and be front and center, through the entire workout here. Your main goal today is to play to your fitness strengths to maximize your effort here. The row today is long enough that consistent paces will matter, but short enough that transitions into the erg and a hard start are equally important. Finding your cadence on the burpee box jump overs will be key to not bleed time here. Performing the level 3/2 version of this workout is highly encouraged for anyone who can safely do so.

Travel/Hotel/Limited Equipment (No Measure)

18:00 AMRAP

2:00 Machine Choice

14 Burpee Over Object

Accessory Work (No Measure)

For Quality:

10:00 EMOM

Minute 1 – 5/5 Knees over Toes Split Squats , Light Load

Minute 2 – :20/:20 Single Leg Hip Thrust Hold, Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

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