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WOD2016-12-13T19:33:44+00:00
403, 2024

CrossFit – Mon, Mar 4

CrossFit Evergreen – CrossFit


Front Squat (Front Squat

On the 3:00 x 3 Sets:
8 Front Squats

*Start First Set at 60% & Build
)

– Barbell should come from a rack.

– Athletes should build across sets if moving well and unbroken.

– Score: Enter heaviest weight used. Record any other weights in your workout notes.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

8 Empty Barbell Front Squats

4 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 60%

modification

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Barbell Hip Thrusters (Weight)

Barbell Hip Thrusts

5 Sets [Same Weight Across]:

10 Barbell Hip Thrusts

* Rest 1 Minute Between Sets

– Athletes should prioritize quality movement for all 5 sets.

– Choose weight that is challenging but allows you to get to full extension at the top for all 10 reps.

– Score: Load used for all 5 sets.
MODIFICATION

– Sub Dumbbell (Heavy)

Tenderloins (Time)

“Tenderloins”

3 Rounds:

12/9 Calorie Row

12 Front Squats

Directly into…

3 Rounds:

12/9 Calorie Row

12 Deadlifts

Barbell: MRx: 115/75, Rx: 135/95, Rx+: 155/105

– Overview: We’ve got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you’ll be able to move much faster on the bar, even if you don’t want to.

– Row: Less than 1:00 of work.

– Front Squats: 1-2 sets.

– Deadlifts: Unbroken sets.

– Score: Time to complete work.
– Athletes should find the front squat weight challenging but be able to move smoothly through their reps.

– Deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.

– Choose a pace on the rower that lets you try to keep your breathing under control during the first 3-4 rounds.

– When you get into the deadlift rounds we should be picking up the pace on the bar all the way until the end with the light weight.

MODIFICATION

CALORIE ROW

– Reduce Reps

– :45 Time Cap (On Any Machine)

– 12/9 Calorie Ski/Bike Erg

– 10/8 Calorie Echo/Assault Bike

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 18 Air Squats

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

403, 2024

CrossFit – Mon, Mar 4

CrossFit Evergreen – CrossFit


Front Squat (Front Squat

On the 3:00 x 3 Sets:
8 Front Squats

*Start First Set at 60% & Build
)

– Barbell should come from a rack.

– Athletes should build across sets if moving well and unbroken.

– Score: Enter heaviest weight used. Record any other weights in your workout notes.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

8 Empty Barbell Front Squats

4 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 60%

modification

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Barbell Hip Thrusters (Weight)

Barbell Hip Thrusts

5 Sets [Same Weight Across]:

10 Barbell Hip Thrusts

* Rest 1 Minute Between Sets

– Athletes should prioritize quality movement for all 5 sets.

– Choose weight that is challenging but allows you to get to full extension at the top for all 10 reps.

– Score: Load used for all 5 sets.
MODIFICATION

– Sub Dumbbell (Heavy)

Tenderloins (Time)

“Tenderloins”

3 Rounds:

12/9 Calorie Row

12 Front Squats

Directly into…

3 Rounds:

12/9 Calorie Row

12 Deadlifts

Barbell: MRx: 115/75, Rx: 135/95, Rx+: 155/105

– Overview: We’ve got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you’ll be able to move much faster on the bar, even if you don’t want to.

– Row: Less than 1:00 of work.

– Front Squats: 1-2 sets.

– Deadlifts: Unbroken sets.

– Score: Time to complete work.
– Athletes should find the front squat weight challenging but be able to move smoothly through their reps.

– Deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.

– Choose a pace on the rower that lets you try to keep your breathing under control during the first 3-4 rounds.

– When you get into the deadlift rounds we should be picking up the pace on the bar all the way until the end with the light weight.

MODIFICATION

CALORIE ROW

– Reduce Reps

– :45 Time Cap (On Any Machine)

– 12/9 Calorie Ski/Bike Erg

– 10/8 Calorie Echo/Assault Bike

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 18 Air Squats

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

203, 2024

CrossFit – Sat, Mar 2

CrossFit Evergreen – CrossFit

Move over Shaky Jake, there’s a NEW KID ON THE BLOCK (AMRAP – Reps)

1 person works, 1 person does alternate work

In teams of two or more, do the following in a 35 minute time cap Partner ab work out:

Both partners must be moving to count the reps.

100 floor wipers (50/50) Alt work: elbows 2 hands plank

100 V ups (50/50) Alt work: hanging knee raises

100 high Ru twists with wall ball 20/14 (50/50) Alt work: kneeling wood chops Rx: 25/15 Rx+: 35/30

100 floor knee-ins (50/50) Alt work: floor M&M’s with wall ball 20/14

100 suitcase abs (50/50) Alt work: wall sit w/ wall ball & hands behind head, back 2 wall 20/14

100 flutter kicks EACH! Alt work: hanging “low” flutter kicks

203, 2024

CrossFit – Sat, Mar 2

CrossFit Evergreen – CrossFit

Move over Shaky Jake, there’s a NEW KID ON THE BLOCK (Time)

1 person works, 1 person does alternate work

In teams of two or more, do the following in a 35 minute time cap Partner ab work out:

Both partners must be moving to count the reps.

100 floor wipers (50/50) Alt work: elbows 2 hands plank

100 V ups (50/50) Alt work: hanging knee raises

100 high Ru twists with wall ball 20/14 (50/50) Alt work: kneeling wood chops Rx: 25/15 Rx+: 35/30

100 floor knee-ins (50/50) Alt work: floor M&M’s with wall ball 20/14

100 suitcase abs (50/50) Alt work: wall sit w/ wall ball & hands behind head, back 2 wall 20/14

100 flutter kicks EACH! Alt work: hanging “low” flutter kicks

103, 2024

CrossFit – Fri, Mar 1

CrossFit Evergreen – CrossFit


CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here

Accessory Pump (Checkmark)

Accessory

2 Sets Of 1-2-3-4-5 Reps:

Weighted Pull-up

Weighted Dip

– Athletes should prioritize quality movement across sets when choosing their weight for each movement.

– Sets should be completed unbroken.

– Score: Checkmark. Enter weights in Notes..

WARM UP

1 Round:

5 Scap Retractions

3 Strict Pull-ups

5 Push-ups

3 Strict Dips

Build to Workout Weights.

MODIFICATION

– Remove Loading

– Use Band Assistance

103, 2024

CrossFit – Fri, Mar 1

CrossFit Evergreen – CrossFit


CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here

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