CrossFit Evergreen – CrossFit

Back Squat (On the 3:00 x 3 Sets:

3 Back Squats

‍

* 5 Second Negative

* Build In Weight )

Stimulus

This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifter lowers the load down. Once at the bottom of the lift, drive it back up.

Pay It Forward (AMRAP – Rounds and Reps)

AMRAP 15:

55 Wallballs MRx (14/10) Rx(20/14)

55 Kettlebell Swings MRx (35/25) Rx (53/35)

55 Box Jumps (24″/20″) (MRx= Step-Ups)

Scoring

Score | Rounds plus reps completed.

Stimulus

High volume and lighter movements today means we’re moving quickly but with a plan for breaks from the start. All of these movements have an explosive hip opening and as we progress we should anticipate the fatigue having an effect on each following movement.

Movements

Wallballs | About 2:30 or less of work. Weight should allow for 10+ reps

Kettlebell Swings | About 2:30 or less of work. Weight allows for 10+ reps

Box Jumps | About 3:00 or less of work.

Modifications

WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Empty Barbell Thrusters

80 Air Squats

‍

KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Russian Kettlebell Swings

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

‍

BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

80 Squat Jumps

Reverse Lunges

Accessory Work (No Measure)

Posterior Pump

3-4 Sets For Quality:

10 Single Leg Weighted Hip Thrusts (Each)

20 Banded Pull Throughs

30 Side Plank With Hip Adbudctions (Each)

CrossFit Evergreen – CrossFit

Heart & Swole (Time)

“Heart & Swole”

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press MRc (40/30)’s Rx(50/35)’s

12/10 Calorie Bike

‍

Time Cap: 30 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

Stimulus

We’ve got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.

Movements

Strict Pull-ups | Less than :45 of work.

Dumbbell Floor Press | Unbroken sets and less than :45 of work.

Bike | 1:00 on the bike

‍ Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

‍

DUMBBELL FLOOR PRESS

Reduce Loading

Reduce Reps

Sub Kettlebells

Sub Barbell Floor Press

Sub Push-Ups

‍

CALORIE BIKE

Reduce Reps

1:00 Time Cap

15/12 Calorie Row

12/10 Calorie Ski

200m Run

Accessory Work (No Measure)

Aerobic Capacity

1 Minute Row, 6 Minute Bike

2 Minute Row, 5 Minute Bike

3 Minute Row, 4 Minute Bike

4 Minute Row, 3 Minute Bike

5 Minute Row, 2 Minute Bike

6 Minute Row, 1 Minute Bike

‍

* RPE 2-3

CrossFit Evergreen – CrossFit

Heart & Swole (Time)

“Heart & Swole”

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press MRx (40/30)’s Rx(50/35)’s

12/10 Calorie Bike

‍

Time Cap: 30 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

Stimulus

We’ve got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.

Movements

Strict Pull-ups | Less than :45 of work.

Dumbbell Floor Press | Unbroken sets and less than :45 of work.

Bike | 1:00 on the bike

‍ Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

‍

DUMBBELL FLOOR PRESS

Reduce Loading

Reduce Reps

Sub Kettlebells

Sub Barbell Floor Press

Sub Push-Ups

‍

CALORIE BIKE

Reduce Reps

1:00 Time Cap

15/12 Calorie Row

12/10 Calorie Ski

200m Run

Accessory Work (No Measure)

Aerobic Capacity

1 Minute Row, 6 Minute Bike

2 Minute Row, 5 Minute Bike

3 Minute Row, 4 Minute Bike

4 Minute Row, 3 Minute Bike

5 Minute Row, 2 Minute Bike

6 Minute Row, 1 Minute Bike

‍

* RPE 2-3

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

‍

* 5 Second Negative

* Build In Weight)

Stimulus

This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.

Storm Clouds (Time)

For Time:

30 Deadlifts

600 Meter Run

20 Power Cleans

400 Meter Run

10 Front Squats

200 Meter Run

‍

Barbell: MRx (95/65) Rx (135/95) Rx+ (155/105)

‍

Time Cap: 15 Minutes

Scoring

Score | Time to complete work. Add 1s per unfinished rep.

Stimulus

Those light deadlifts to open up this piece are going to look mighty inviting to go hard on, but we should be keeping in mind that the barbell difficulty is increasing as we go. Pacing and intentional breaks will be important to keep us moving consistently and leave us with some juice to go unbroken on the front squats.

Movements

Deadlifts | 1:00 of time or maybe a little less in 1-3 sets

Power Cleans | 2:00 or less, moderately heavy bar today

Front Squats | 1:00 or less in 1-2 sets.

Runs | 3:00, 2:00 and 1:00 today respectively

‍ Modifications

DEADLIFT

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

‍

POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

‍

FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

Sub Goblet Squats

20 Air Squats

‍

600/400/200M RUN

Reduce Distances

3:00/2:00/1:00Time Cap

750/500/250m, 675/450/225m Row

600/400/200m, 540/360/180m Ski

1500/1000/500m, 1350/900/450m Bike

Accessory Work (No Measure)

Lethal Legs

A) 3×16 Back Rack Step Back Lunges (8 Each Leg)

B) Accumulate 3 Minute Wall Sit

‍

* Complete All (A) Before (B)

* Rest 2-3 Minutes Between (A) Sets

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

‍

* 5 Second Negative

* Build In Weight)

Stimulus

This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.

CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

‍

Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)

‍

Time Cap: 30 Minutes

Scoring

Score | Total Time (Including Rest)

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

Modifications

DOUBLE UNDERS

Reduce Reps

120 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

240 Meters on Ski Erg

1:00 Effort On Any Machine

‍

SIT-UPS

Reduce Reps

Hollow Rocks

‍

30/24 CALORIE ROW

Reduce Distance

2:00 Time Cap

25/20 Calorie Ski

30/24 Calorie Bike Erg

25/20 Calorie Echo

400m Run

300m Air Run

‍

DUMBBELL HANG SNATCH

Reduce Loading

Reduce Reps

Regular Dumbbell Power Snatches

Dumbbell Hang Power Cleans

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

Accessory Work (No Measure)

Gun Show

A) 3×10 Wide Grip Pull-ups

B) 60 Alternating Bicep Wall Curls (30 Each Arm)

‍

* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets