CrossFit Evergreen – CrossFit

Well Rounded (10 Rounds) (Time)

10 Rounds For Time:

3 Clean & Jerks MRx (95/65) Rx (135/95) Rx+ (155/105)

200 Meter Run

1 Round of “Cindy”

5 Pull-ups

10 Push Ups

15 Air Squats

‍

Time Cap: 30 Minutes

‍ Scoring

Score | Total Time. Add 1 second per rep not completed if time capped.

Stimulus

Athletes should aim to complete this workout at their threshold pace, meaning each round should be completed in roughly the same amount of time.

Movements

Clean & Jerks | Reps should be completed in :30 or less.

Run | 1:15 or less each round.

“Cindy” | 1:00 or less each round.

Modifications

CLEAN AND JERK

Reduce Loading

Reduce Reps

Power Clean Only

Push Jerk Only

Sub Dumbbells

Kettlebell Swing

‍

200 METER RUN

Reduce Distance

:30 Out and :30 Back (1:00 Cap)

250/225m Row

200/180m Ski

500/450m Bike

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PULL-UPS

Reduce Reps

Strict Pull-Ups

Banded Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

‍

PUSH-UPS

Reduce Reps

Elevate Hands

‍

AIR SQUATS

Reduce Reps

Squat to Target

Sub Lunges

CrossFit Evergreen – CrossFit

Well Rounded (10 Rounds) (Time)

10 Rounds For Time:

3 Clean & Jerks MRx (95/65) Rx (135/95) Rx+ (155/105)

200 Meter Run

1 Round of “Cindy”

5 Pull-ups

10 Push Ups

15 Air Squats

‍

Time Cap: 30 Minutes

‍ Scoring

Score | Total Time. Add 1 second per rep not completed if time capped.

Stimulus

Athletes should aim to complete this workout at their threshold pace, meaning each round should be completed in roughly the same amount of time.

Movements

Clean & Jerks | Reps should be completed in :30 or less.

Run | 1:15 or less each round.

“Cindy” | 1:00 or less each round.

Modifications

CLEAN AND JERK

Reduce Loading

Reduce Reps

Power Clean Only

Push Jerk Only

Sub Dumbbells

Kettlebell Swing

‍

200 METER RUN

Reduce Distance

:30 Out and :30 Back (1:00 Cap)

250/225m Row

200/180m Ski

500/450m Bike

‍

PULL-UPS

Reduce Reps

Strict Pull-Ups

Banded Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

‍

PUSH-UPS

Reduce Reps

Elevate Hands

‍

AIR SQUATS

Reduce Reps

Squat to Target

Sub Lunges

CrossFit Evergreen – CrossFit

Bench Press (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 bench press, we will pause at one inch above the chest, on the way up.

Good Catch (Time)

For Time:

25-50-100-50-25 Double Unders

250-500-1k-500-250 Meter Row

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Women’s Meters: 225-450-900-450-225

‍

Time Cap: 18 Minutes

Scoring

Score | Time to complete work.

Stimulus

Today’s piece is a lung burner and is all about the rowing. The jump rope between rowing efforts will keep your breathing and heart rate high, so getting back on the rower it will feel like you never really stopped rowing. Pacing is KEY from the beginning today!

Movements

Double Unders | :30-:60-:90-:60-:30 or less per set respectively.

Row | 1:15-2:15-4:15-2:15-1:15 or less respectively

Modifications

DOUBLE UNDERS

Reduce Reps

35-75-150-75-35 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

75-150-300-150-75 Meters on Ski Erg

:30-:60-:90-:60-:30 Efforts On Any Machine

‍

250-500-1k-500-250/225-450-900-450-225 ROW

Reduce Distances

1:00-2:00-4:00-2:00-1:00 Time Caps

200-400-800-400-200/180-360-720-360-180m Ski

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

200-400-800-400-200 Run

Accessory Work (No Measure)

Killer Core

5 Sets For Quality:

12 Rower Pike-ups

30 Seconds Side Plank (Each Side)

CrossFit Evergreen – CrossFit

Paradox Of Choice (Solo Version) (Time)

For Time:

100 Cal Bike

10 Rope Climbs (15′) MRx (40 Alternating DB Plank Rows 40/30’s)

50 Deadlifts MRx (135/95) Rx (185/135) Rx+ (225/155)

‍ * Partition However You’d Like

‍ Time Cap: 25 Minutes

‍

Score: Time to complete

Modifications

BIKE

Sub Row / ski / bike

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ROPE CLIMBS

Reduce Height

Reduce Reps

2 Lay to Stand Climb

3 Strict Pull-Ups = 1 Rope

4 Alternating Dumbbell Plank Rows = 1 Rope

5 Ring Rows = 1 Rope

5 Toes To Bar = 1 Rope

‍

DEADLIFT

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

Heavy Set of 20

‍

* Look To Beat Attempt From 7/12/24 )

Stimulus

We have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift.

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Time Cap: 20 Minutes

Modifications

POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

‍

PULL-UPS

Reduce Reps

Banded

Strict

Ring Rows

Alternating Dumbbell Plank Rows

‍

FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

30-24-18-12-6 Air Squats

Accessory Work (No Measure)

Lethal Legs

4 Sets

10 Goblet Split Squats (right)

:10 Goblet Split Squat Hold (right)

10 Goblet Split Squats (left)

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with

CrossFit Evergreen – CrossFit

Front Squat (In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 85% for final set of 3

‍

* 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.

Two For One (Time)

30-20-10:

Power Snatch

Front Squat

400 Meter Run

‍

Barbell: MRx (45/35) Rx (75/55) Rx+ (95/65)

‍

Time Cap: 18 Minutes

Scoring

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

Stimulus

Today’s is a doozy! We’ve got lots of barbell work with some runs to break it up. Breathing will come into play QUICKLY today on the first set of power snatches if we come out too hot when we’re fresh. Lighter front squat means we’ll be able to move in bigger sets than we may want to.

Movements

Power Snatch | Weight should allow for cycling 5+ reps at a time

Front Squat | 1-3 sets each time we pick up the bar

Run | 2:15 or less.

Modifications

POWER SNATCHES

Reduce Loading

Hang Power Snatches

Dumbbell Power Snatches

Kettlebell Swings

‍

FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Barbell

60-40-20 Air Squats

‍

400M RUN

Reduce Distance

2:15 Time Cap

500/450m Row

400/360m Ski

25/20 Calorie Bike

Accessory Work (No Measure)

Posterior Pump

4-5 Sets For Quality:

10 Barbell Hip Thrusts

10 Second Hold At Top

‍

Rest 2 Minutes Between Sets