CrossFit Evergreen – CrossFit

Front Squat (Front Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80% for final set of 3

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* 3 Second Pause

* Build In Weight)

Stimulus

We are in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the Front squat, we will pause at parallel, on the way up.

Shout! (Time)

3 Rounds For Time:

500/450 Meter Row

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

12 Thrusters (115/85)

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Time Cap: 18 Minutes

Scoring

Score | Time to complete work. Add 1s per rep not completed if time capped.

Stimulus

This one packs a punch! With an explosive hip opening as well as your grip playing a factor for all 3 movements, we’re in for a spicy ride. We absolutely do not want to come out too hot on this one!

Modifications

500/450 METER ROW

Reduce Distance

2:00 Time Cap

400/360m Ski

25/20 Calorie Echo/Assault

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KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Russian Kettlebell Swings

Russian Dumbbell Swings

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

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THRUSTERS

Reduce Loading

Reduce Reps

Thruster to Squat Target

Sub Dumbbells/Kettlebells

Sub Front Squats

Sub Push Press

24 Air Squats

Accessory Work (No Measure)

Bulletproof Shoulders

3-5 Sets For Quality:

8 Single Dumbbell Arnold Press (R)

50′ Dumbbell Overhead Carry (R)

8 Single Dumbbell Arnold Press (L)

50′ Dumbbell Overhead Carry (L)

CrossFit Evergreen – CrossFit

Bungee Jumping (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Burpees

‍

Score: Slowest Round

Stimulus

We’ve got a simple, but not easy piece for you today. Burpees and running are a potent combination, especially when we are on a clock. We want to find a run pace that allows us to get in with at least a minute to immediately get to work on our burpees.

Modifications

400M RUN

Reduce Distance

2:00 Time Cap

500/450m Row

400/360m Ski

1000/900m Bike Erg

2:00 Effort on Air Runner/Treadmill

25/20 Calorie Echo/Assault

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BURPEES

Reduce Reps

No Push-Up Burpee

Sub Push-Ups

:45 Time Cap

:30-:40 Effort On Any Machine

Sub Box Jumps

Sub Light Kettlebell Swing

Accessory Work (No Measure)

Gun Show

2-3 Sets For Quality:

7 Dumbbell Curls (Bottom Half)

7 DumbbellCurls (Top Half)

7 Dumbbell Curls (Full Range)

‍

Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Bungee Jumping (Time)

On the 3:00 x 7 Rounds:

300 Meter Run

12 Burpees

‍

Score: Slowest Round

Stimulus

We’ve got a simple, but not easy piece for you today. Burpees and running are a potent combination, especially when we are on a clock. We want to find a run pace that allows us to get in with at least a minute to immediately get to work on our burpees.

Modifications

400M RUN

Reduce Distance

2:00 Time Cap

500/450m Row

400/360m Ski

1000/900m Bike Erg

2:00 Effort on Air Runner/Treadmill

25/20 Calorie Echo/Assault

‍

BURPEES

Reduce Reps

No Push-Up Burpee

Sub Push-Ups

:45 Time Cap

:30-:40 Effort On Any Machine

Sub Box Jumps

Sub Light Kettlebell Swing

Accessory Work (No Measure)

Gun Show

2-3 Sets For Quality:

7 Dumbbell Curls (Bottom Half)

7 DumbbellCurls (Top Half)

7 Dumbbell Curls (Full Range)

‍

Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Bungee Jumping (Time)

On the 3:00 x 7 Rounds:

200 Meter Run

10 Burpees

‍

Score: Slowest Round

Stimulus

We’ve got a simple, but not easy piece for you today. Burpees and running are a potent combination, especially when we are on a clock. We want to find a run pace that allows us to get in with at least a minute to immediately get to work on our burpees.

Modifications

400M RUN

Reduce Distance

2:00 Time Cap

500/450m Row

400/360m Ski

1000/900m Bike Erg

2:00 Effort on Air Runner/Treadmill

25/20 Calorie Echo/Assault

‍

BURPEES

Reduce Reps

No Push-Up Burpee

Sub Push-Ups

:45 Time Cap

:30-:40 Effort On Any Machine

Sub Box Jumps

Sub Light Kettlebell Swing

Accessory Work (No Measure)

Gun Show

2-3 Sets For Quality:

7 Dumbbell Curls (Bottom Half)

7 DumbbellCurls (Top Half)

7 Dumbbell Curls (Full Range)

‍

Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Sumo Deadlift (In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80% for final set of 3

‍

* 3 Second Pause

* Build In Weight)

Stimulus

The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the sumo deadlift, we will pause below the knee, on the way up.

CrossFit Evergreen – CrossFit

Sumo Deadlift (In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80% for final set of 3

‍

* 3 Second Pause

* Build In Weight)

Stimulus

The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the sumo deadlift, we will pause below the knee, on the way up.

Left Hanging (Time)

42-30-18:

Dumbbell Hang Snatches MRx (30/20) Rx (40/25) Rx+ (50/35)

AbMat Sit-ups

Bike Calories

AbMat Sit-ups

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Time Cap: 18 Minutes

Scoring

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

Stimulus

The first two rounds of this workout are the true work in today’s piece. Once we get to the round of 18’s, the workout is basically at it’s end. Athletes that stay steady and consistent in the first two big rounds will set themselves up to hit the gas in the third and final round.

Modifications

HANG DUMBBELL SNATCH

Reduce Loading

Reduce Reps

Dumbbell Power Snatches

Plate Ground to Overhead

Kettlebell Swings (Reduce Reps)

Empty Barbell Hang Power Snatches

SIT-UPS

Reduce Reps

Hollow Rocks

CALORIE BIKE

Reduce Reps

3:00-2:00-1:00 Time Caps

42-30-18/34-24-14 Calorie Row

38-25-1212/30-20-10 Calorie Ski

600-400-200m Run