CrossFit Evergreen – CrossFit

Squat Therapy (Time)

“Squat Therapy”

For Time, Complete with a Partner

30 Front Squats

1000m Run

60 Back Squats

1000m Run

90 Medball Cleans

Barbell Load: MRx 95/65lb, Rx 135/95lb

Medball : MRX 14/10, Rx 20/14lb

Goal: Complete the workout in 20:00-25:00 minutes

Time Cap: 30:00

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Complete each round of the Squatting movement in equal proportions with your partner in sets of 5+ for each movement. We should see sets of 5 for the Front Squat, 10 for Back Squat and 15 or so for medball cleans.

Secondary Objective: Keep the run in as close to 5:00 minutes as possible.

This workout will begin with one athlete cleaning the barbell into a Front Squat and completing a set of Front Squats before having their partner tackle the barbell. We will work through this until 30 reps are completed. Then both athletes will run together for the 1000m before coming in and cleaning the barbell to the front rack and punching underneath to back-rack the barbell and complete sets of Back Squats until 60 reps are completed. The athletes will then again move into the run with some real fatigue in the legs, before circling back around and finishing the workout with a challenging 90 medball cleans to really finish off the legs and challenge your ability to maintain positions as your quads are on fire.

Travel/Hotel/Limited Equipment (No Measure)

Solo

20 Dumbbell Front Squats

1000m Run

40 Goblet Squats

1000m Run

100 Air Squats

Loads: Choice

Recovery (Checkmark)

: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

Accessory Work (No Measure)

5 Sets, For Quality:

10-15 GHD Sit-Ups

:30 seconds GHD Hip Extensions w/ Rotation

CrossFit Evergreen – CrossFit

Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.

King of Pride Rock (Time)

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

Dumbbells: MRx 35/25lb, Rx 50/35lbs

Goal: 10:00-12:00

Score: Running Time

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel / Limited Equipment

Sub any machine or run for Row. Use 1:00 as the target

Recovery (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Accessory Work (No Measure)

3-4 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs

CrossFit Evergreen – CrossFit

Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.

King of Pride Rock (AMRAP – Reps)

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

Dumbbells: MRx 35/25lb, Rx 50/35lbs

Goal: 10:00-12:00

Score: Running Time

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel / Limited Equipment

Sub any machine or run for Row. Use 1:00 as the target

Recovery (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Accessory Work (No Measure)

3-4 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs

CrossFit Evergreen – CrossFit

Handstand Walk (
)

Gymnastic Skills and Progressions

Handstand Walk Skill Development

Hakuna Matata (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

60ft (18m) Handstand Walk (Rx= 6 Wall Walks)

30 Abmat Sit-Ups

15 Strict Pull-Ups

40ft (9m) Handstand Walk (Rx= 4 Wall Walks)

20 V-Ups

10 Strict Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

Recovery (Checkmark)

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

Accessory Work (No Measure)

Optional Accessories

3-4 Sets, For Quality

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold

CrossFit Evergreen – CrossFit

Handstand Walk (
)

Gymnastic Skills and Progressions

Handstand Walk Skill Development

Hakuna Matata (AMRAP – Reps)

For Time:

Every 8:00 x 3 Sets

60ft (18m) Handstand Walk (Rx= 6 Wall Walks)

30 Abmat Sit-Ups

15 Strict Pull-Ups

40ft (9m) Handstand Walk (Rx= 4 Wall Walks)

20 V-Ups

10 Strict Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

Recovery (Checkmark)

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

Accessory Work (No Measure)

Optional Accessories

3-4 Sets, For Quality

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold

CrossFit Evergreen – CrossFit

Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+)

Extra Instructions:

% Based on 1RM Deadlift

Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and and keeping a strong braced position throughout the entire lift.

Record Working Weight

Asante Sana Squash Banana (Time)

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Echo Bike

-Rest 1:00 b/t Set –

Barbell: MRx 96/65, Rx 115/75, Rx+ 155/105lb,

Box: MR Step-ups 24″/20″, Rx 24″/20″, Rx+ 30”/24”

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

Primary Objective: Echo Bike in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds For Time

4 Dumbbell Power Cleans

6 Bench Jump Overs

8 Dumbbell Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Recovery (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Accessory Work (No Measure)

12:00 EMOM

Min 1: 4 Hang Clean High Pull , For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Banded Pallof Press Hold