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

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

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

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

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

For Quality:

8:00 EMOM

Minute 1 – 20 seconds Lateral Band Walk+ 20 second Monster Band Walk

Minute 2 – 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climber

Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
2 @ 70%+ of 1RM Thruster

Performed as singles. Complete 1 rep, rest 10 seconds, then complete the second rep.

The goal here today is to build to around 85% of 1RM Thruster)

The Red Shell (Time)

“The Red Shell”

For Time:

5-10-15-20-15-10-5

Bar Facing Burpees

Thrusters

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

Stimulus: Open Style Workout Prep

RPE: 9/10

Primary Objective: Strong Back Half Finish

Secondary Objective: Bar Facing Burpee Cadence

This will not be comfortable in any way, shape, or form. This classic couplet will tease you into making bad decisions with the low volume sets out of the gate; do not take the bait unless you know you can handle it. Most athletes should aim to stay in control into the set of 20 thrusters, and then start to build intensity through the descending sets on the back half of this workout. Pure, total body fitness will be on display today.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

5-10-15-20-15-10-5

Burpees

Dual Dumbbell Thrusters

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Every 2:00 x 6 Sets, For Quality

5-7 Box Piked Deficit Handstand Push-Ups

8-10 Reverse Nordic Curls

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