CrossFit Evergreen – CrossFit

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Skill

10 minutes to work on any skill

Metcon

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CrossFit Evergreen – CrossFit

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Barbell Conditioning

6 sets of the “Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
No time limit.

You may set the bar down after each overhead, but each set should be done at the same weight.

Score= heaviest weight used through one full set.

Core Conditioning

3 Rounds

1 minute front plank

30 second hollow body hold

100 flutter kicks

CrossFit Evergreen – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

AMRAP 5:

20 Double Unders, 2 Kipping Handstand Push-ups

20 Double Unders, 4 Kipping Handstand Push-ups

20 Double Unders, 6 Kipping Handstand Push-ups
Continue to add (2) repetitions per round.

Score= total HSPU completed.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

21/18 Calorie Row (Rx+=27/21 Calorie Row)

21 Burpees (Rx+=27 Burpees)

21 Chest to Bar Pull-ups (Rx+=27 Chest to Bar Pull-ups)

rest 4 minutes

AMRAP 4:

15/9 Calorie Row (Rx+=21/15 Calorie Row)

15 Burpees (Rx+=21 Burpees)

15 Toes to Bar (Rx+=21 Toes to Bar)

rest 4 minutes

AMRAP 4:

9/6 Calorie Row (Rx+=15/9 Calorie Row)

9 Burpees (Rx+=15 Burpees)

9 Pull-ups (Rx+=15 Pull-ups)

CrossFit Evergreen – CrossFit

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Strength

Snatch

Every 90 seconds x 7 Rounds

1 power snatch + 1 squat snatch (try to increase in weight. Record heaviest 1 squat snatch.)

Metcon

Metcon (Time)

4 Rounds For Time:

40 Air Squats

30 abmat sit-ups

40 mtn climbers

CrossFit Evergreen – CrossFit

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“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

CrossFit Evergreen – CrossFit

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Strength Test

Shoulder Press (20 min to establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 push-ups

30 v-ups

15 dips