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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

Super Horn (6 Rounds for reps)

“Super Horn”

Every 2:00 x 6 Sets

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Box Dips Dips

(Rx+= 3-5 Ring Muscle Ups insteand of dips and pull-ups)

Kettlebell: 53/35

Goals / Stimulus / Objectives

Primary Objective: Complete each set in under 75 seconds

Secondary Objective: Unbroken movements

Stimulus: Gymnastics Density

RPE: 7/10

The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Pull-ups/Dips or Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets.

Travel/Hotel/Limited Equipment (No Measure)

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

Accessory Work

3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls

:30 Medball Squeeze Glute Bridge Hold

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

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

Super Horn (6 Rounds for reps)

“Super Horn”

Every 2:00 x 6 Sets

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Box Dips Dips

(Rx+= 3-5 Ring Muscle Ups insteand of dips and pull-ups)

Kettlebell: 53/35

Goals / Stimulus / Objectives

Primary Objective: Complete each set in under 75 seconds

Secondary Objective: Unbroken movements

Stimulus: Gymnastics Density

RPE: 7/10

The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Pull-ups/Dips or Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets.

Travel/Hotel/Limited Equipment (No Measure)

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

Accessory Work

3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls

:30 Medball Squeeze Glute Bridge Hold

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

Warm-Up (No Measure)

To be completed at the instruction of the coach
3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

Super Horn (6 Rounds for reps)

“Super Horn”

Every 2:00 x 6 Sets

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Box Dips Dips

(Rx+= 3-5 Ring Muscle Ups insteand of dips and pull-ups)

Kettlebell: 53/35

Goals / Stimulus / Objectives

Primary Objective: Complete each set in under 75 seconds

Secondary Objective: Unbroken movements

Stimulus: Gymnastics Density

RPE: 7/10

The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Pull-ups/Dips or Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets.

Travel/Hotel/Limited Equipment (No Measure)

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

Accessory Work

3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls

:30 Medball Squeeze Glute Bridge Hold

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

Warm-Up (No Measure)

To be completed at the instruction of the coach
3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

Super Horn (6 Rounds for reps)

“Super Horn”

Every 2:00 x 6 Sets

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Box Dips Dips

(Rx+= 3-5 Ring Muscle Ups insteand of dips and pull-ups)

Kettlebell: 53/35

Goals / Stimulus / Objectives

Primary Objective: Complete each set in under 75 seconds

Secondary Objective: Unbroken movements

Stimulus: Gymnastics Density

RPE: 7/10

The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Pull-ups/Dips or Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets.

Travel/Hotel/Limited Equipment (No Measure)

15 American Kettlebell Swings

5-7 Strict Pull-Ups

5-7 Strict Ring Dips

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

Accessory Work

3 Sets

8-10 Dual Dumbbell Zottman Curls

8-10 Cuban Rotations

15 Banded Face Pulls

:30 Medball Squeeze Glute Bridge Hold

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