CrossFit Evergreen – CrossFit

Hold Still (Time)

5 Rounds For Time:

400 Meter Run

30 AbMat Sit-ups

20 Lateral Barbell Burpees

10 Front Rack Reverse Lunges MRx (75/55) Rx (95/65) Rx+ (115/85)

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Time Cap: 35 Minutes

Scoring

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

‍ Stimulus

It’s a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we’re going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!

Movements

Run | 2:15 or less here today.

AbMat Sit-ups | Aim for 1:00 or less

Lateral Barbell Burpees | 1:30 or less on these

Front Rack Reverse Lunges | Unbroken sets once we pick up the bar. These are about :30 or less of work.

Modifications

400M RUN

Reduce Distance

2:15 Time Cap

500/450m Row

450/400m Ski

1000/900m Bike

300m Air Run

30/26Calorie Echo/Assault

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SIT-UPS

Reduce Reps

Hollow Rocks

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LATERAL BARBELL BURPEES

Reduce Reps

Regular Burpees

20/15 Calories On Any Machine

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BARBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading

Sub Forward Lunges

Sub Dumbbells (Front Rack or Suitcase)

Sub Kettlebells (Front Rack or Suitcase)

Sub Goblet Reverse Lunges

Accessory Work (No Measure)

Bulletproof Shoulders

2 Sets

30 Banded pull aparts

30 Supinated pull aparts

30 Banded face pulls

*Anchor band to rig for face pulls

CrossFit Evergreen – CrossFit

Total Whine (Calories)

10 Rounds:

Minute 1: Bike Erg Calories

Minute 2: Row Calories

Minute 3: Rest

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Score: Total Calories

Stimulus

Very straightforward couplet with rest built in each round. We can approach this as a go hard piece and aim to stay consistent in our efforts across all 10 rounds. If we’re feeling like we need a lower intensity day, we can give ourselves a lower target number per round and hold a moderate pace instead.

Movements

The overall goal should remain consistency from round to round whether we are really pushing the pace today or holding something slightly lower and more sustainable.

Accessory Work (No Measure)

Killer Core

[PART A]

3-4 Sets:

Big Set Strict Toes to Bar

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[PART B]

8 Rounds:

20 Second Hollow Hold

10 Seconds Rest

CrossFit Evergreen – CrossFit

Sumo Deadlift (Heavy Set of 20

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* Look To Beat Attempt From 7/10/24 )

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.

Necessary Evil (Time)

For Time:

80 Box Jumps (30″/24″)

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On the Minute [Starting at 0:00]:

3 Devil’s Press MRx (20/15)’s Rx (40/25)’s Rx+ (50/35)’s

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Time Cap: 15 Minutes

Scoring

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

Stimulus

While we want to complete these tall box jumps as quickly as possible, we have to keep in mind that 3 devil’s press are coming at the top of every minute and pace ourselves on the box accordingly.

Movements

Box Jumps | To complete this workout we need to be able to do at least 6 box jumps each minute to start.

Devil’s Press | Must be completed in less than :30

Modifications

BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

100 Squat Jumps

Reverse Lunges

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DEVILS PRESS

Reduce Reps

Reduce Loading

Double Dumbbell Power Snatch

Double Dumbbell Burpee Deadlift

Single Dumbbell Devil’s Press

Burpee To Target

Double Kettlebell Hang Clean & Jerk

Double Kettlebell Russian Swings

Accessory Work (No Measure)

Posterior Pump

4 Sets For Quality:

12 Romanian Deadlifts

6 Single Leg Box Hamstring Curls (Each Side)

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Rest 1-2 Minutes Between Sets

CrossFit Evergreen – CrossFit

Sumo Deadlift (n a 12:00 Window

5-7 Building Sets of 3 Reps

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

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* 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

Multipurpose (AMRAP – Rounds and Reps)

AMRAP 15:

15 Box Jumps (24″”/20″”)

10 Dumbbell Front Rack Reverse Lunges

5 Strict Pull-ups

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Double Dumbbells: MRx (20/15)’s Rx (40/25)’s Rx+(50/35)’s

Scoring

Score | Rounds plus reps completed. Stimulus

We are Hitting legs and upper body in a couple ways each today, making this piece a potent one. We’ll want to make sure we don’t get pulled in on that first set of box jumps so that we can settle into a working pace without gassing ourselves early on. While they seem unassuming, they’ll start to impact how quickly we can get the dumbbells up to our shoulders.

Movements

Box Jumps | 1:00 or less each round.

Dumbbell Front Rack Reverse Lunges | Unbroken sets, in about :40 or less.

Strict Pull-ups | Ideally we are unbroken or in 2 sets today

Modifications

BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

20 Squat Jumps

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DUMBBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading

Reduce Reps

Dumbbell Suitcase Reverse Lunge

Single Dumbbell

Sub Kettlebell(s)

Sub Barbell

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STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

Accessory Work (No Measure)

Gun Show

[PART A]

3-4 Sets:

8 Barbell Curls

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[PART B]

1 Set:

Max Unbroken Empty Barbell Curls

CrossFit Evergreen – CrossFit

Sumo Deadlift (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 lifer lowers the load down. Once at the bottom of the lift, drive it back up

Multipurpose (AMRAP – Rounds and Reps)

AMRAP 15:

15 Box Jumps (24″”/20″”)

10 Dumbbell Front Rack Reverse Lunges

5 Strict Pull-ups

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Double Dumbbells: MRx (20/15)’s Rx (40/25)’s Rx+(50/35)’s

Scoring

Score | Rounds plus reps completed. Stimulus

We are Hitting legs and upper body in a couple ways each today, making this piece a potent one. We’ll want to make sure we don’t get pulled in on that first set of box jumps so that we can settle into a working pace without gassing ourselves early on. While they seem unassuming, they’ll start to impact how quickly we can get the dumbbells up to our shoulders.

Movements

Box Jumps | 1:00 or less each round.

Dumbbell Front Rack Reverse Lunges | Unbroken sets, in about :40 or less.

Strict Pull-ups | Ideally we are unbroken or in 2 sets today

Modifications

BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

20 Squat Jumps

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DUMBBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading

Reduce Reps

Dumbbell Suitcase Reverse Lunge

Single Dumbbell

Sub Kettlebell(s)

Sub Barbell

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STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

Accessory Work (No Measure)

Gun Show

[PART A]

3-4 Sets:

8 Barbell Curls

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[PART B]

1 Set:

Max Unbroken Empty Barbell Curls

CrossFit Evergreen – CrossFit

“Fast Break” (Time)

10 Rounds For Time:

15/12 Calorie Row

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

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Rest 1 Minute Between Rounds

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Time Cap: 30 Minutes

Scoring

Score | Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.

Modifications

5/12 CALORIE ROW

Reduce Reps

15/12 Calorie Bike Erg

12/9 Calorie Echo/Assault

12/9 Calorie Ski

200m Run

15 x 10m Shuttle Runs

Stimulus

Athletes should plan to push the pace each round knowing there is a minute of rest between each round. That being said, we should also be aiming for consistency! Find a hard pace on the rower that is repeatable and allows us to stay within :05-:10 each round. Hang onto that wallball!

Movements

Row | Should be completed in 1:00 or less

Wallballs | Should be completed in 1:00 or less

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‍WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Empty Barbell Thrusters

22 Air Squats
REPEAT FROM 7/25/23

Accessory Work (No Measure)

Gun Show

A) 3×10 Wide Grip Pull-ups

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

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets