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

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.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 Glute Bridge Dumbbell Pull-Overs

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 Glute Bridge Dumbbell Pull-Overs

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d