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

CrossFit Evergreen – CrossFit

Mind Eraser (Timed Version) (Time)

“Mind Eraser” [BENCHMARK]

10 Rounds For Time:

7 Power Cleans MRx (95/65) Rx (115/80) Rx+ (135/95)

7 Burpees

200 Meter Run

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Time Cap: 25 Minutes

Scoring

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

‍ Stimulus

This is a repeat from June or last year, but this time we’re going for 10 rounds for time instead of an AMRAP of 20:00. In this low rep, higher round workout, athletes will be challenged to pick a pace they can sustain throughout all 10 rounds without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?

Movements

Power Cleans | Reps should take less than :45 to complete each round.

Burpees | Reps should take less than :45 to complete each round.

Run | Each run should take less than 1:15 to complete each round.

‍ Modifications

POWER CLEANS

Reduce Loading/Reps

Hang Power Cleans

Sub Dumbbells

Sub Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

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BURPEES

Reduce Reps

1:00 Cap

7 Calories On Any Machine

No Push-up Burpees

Push-ups Only

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200 METER RUN

250/225m Row

200/180m Ski

12/10 Calorie Assault/Echo Bike

CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Paused Bent Over Barbell Rows

*Pause 1 Second at Top)

Mind Eraser (Timed Version) (Time)

“Mind Eraser” [BENCHMARK]

10 Rounds For Time:

7 Power Cleans MRx (95/65) Rx (115/80) Rx+ (135/95)

7 Burpees

200 Meter Run

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Time Cap: 25 Minutes

Scoring

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

‍ Stimulus

This is a repeat from June or last year, but this time we’re going for 10 rounds for time instead of an AMRAP of 20:00. In this low rep, higher round workout, athletes will be challenged to pick a pace they can sustain throughout all 10 rounds without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?

Movements

Power Cleans | Reps should take less than :45 to complete each round.

Burpees | Reps should take less than :45 to complete each round.

Run | Each run should take less than 1:15 to complete each round.

‍ Modifications

POWER CLEANS

Reduce Loading/Reps

Hang Power Cleans

Sub Dumbbells

Sub Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

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BURPEES

Reduce Reps

1:00 Cap

7 Calories On Any Machine

No Push-up Burpees

Push-ups Only

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200 METER RUN

250/225m Row

200/180m Ski

12/10 Calorie Assault/Echo Bike

CrossFit Evergreen – CrossFit

Bench Press (Heavy Set of 20

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* Look To Beat Attempt From 7/8/24 )

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.

Sand Wedge (Time)

“Sand Wedge”

For Time:

50/40 Calorie Bike

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Into…

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10-9-8-7-6-5-4-3-2-1:

Power Snatch MRx (45/35) Rx (75/55) Rx+ (95/65)

Toes to Bar (MRx = V-Ups)

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Into…

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50/40 Calorie Bike

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Time Cap: 18 Minutes

‍ Scoring

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

Stimulus

The key today is going to be not getting too carried away with the first bike pace so that we have enough gas to push the pace through the meat of this “sandwich.” While the first bike will help to set us up with time to complete the middle, we won’t be able to hold on to a hard enough pace if we burn out before we get to the barbell.

Movements

Calorie Bikes | Both of these bikes should take less than 4:00

Power Snatches | 1-3 sets for bigger sets

Toes to Bar | 1-2 sets across the workout today. :30 or less

Modifications

50/40 CALORIE BIKE

Reduce Reps

4:00 Time Cap

55/45 Calorie Row

50/40 Calorie Ski

800m Run

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POWER SNATCHES

Reduce Loading

Reduce Reps (Ex. 8-8-8-7-6…)

Hang Power Snatches

Dumbbell Power Snatches

Kettlebell Swings

Power Cleans

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TOES TO BAR

Reduce Reps

Kipping Toes To As High As Possible

Kipping Knees To Chest

Sit-Ups/Hollow Rocks

V-Ups/Alternating V-Ups

Accessory Work (No Measure)

Aerobic Capacity

2 Sets

12 Minutes Machine

4 Minutes Rest

CrossFit Evergreen – CrossFit

Bench Press (In 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.

Threefold (AMRAP – Rounds and Reps)

AMRAP 12:

9 Double Dumbbell Push Press

30 Double Unders

9 Toes to Bar

30 Double Unders

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Dumbbells: MRx (30/20)’s Rx (50/35)’s

Scoring

Score | Rounds plus reps completed.

Stimulus

All the grip time under tension happening in today’s conditioning piece! These 3 movements will begin to interfere with each other quickly if we aren’t smart in the first couple of rounds. We should be aiming to hold consistent split times per round, locking in our working pace early will be key!

Score | Rounds plus reps completed. Movements

Double Dumbbell Push Press | Unbroken sets in :30 or less.

Double Unders | Aiming for :30 or less here

Toes to Bar | 1-2 sets with short intentional rest.

Modifications

DUMBBELL PUSH PRESS

Reduce Loading

Sub Kettlebells

Sub Barbell

Dumbbell Strict Presses

Kipping HSPU

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DOUBLE UNDERS

Reduce Reps

45 Single Unders

Plate Hops

30 Reps of Singles & Doubles (Mix of Both)

90 Meters on Ski Erg

:20 Effort On Any Other Machine

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TOES TO BAR

Reduce Reps

Kipping Toes To As High As Possible

Kipping Knees To Chest

Sit-Ups/Hollow Rocks

V-Ups/Alternating V-Ups

Accessory Work (No Measure)

Lethal Legs

4-6 Sets For Quality:

20 Split Jumps

20 Seconds Wall Sit

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1 Minute Rest Between Sets

CrossFit Evergreen – CrossFit

Working For The Weekend (Solo Version) (Time)

5 Rounds:

20/16 Calorie Bike

10-8-6-4-2 Power Snatches @weight(115/85)

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Directly Into….

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5 Rounds:

20/16 Calorie Bike

1-2-3-4-5 Rope Climbs (15′)

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Time Cap: 30 Minutes

Scoring

Score | Total time to complete. Add 1s for each unfinished rep.

Modifications

POWER SNATCHES

Reduce Loading

Hang Power Snatches

Dumbbell Power Snatches

Kettlebell Swings

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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

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CALORIE BIKE ERG

Sub Row/Ski/Air

Accessory Work (No Measure)

Bulletproof Shoulders

4-5 Sets For Quality:

20 Banded Front Raises

20 Banded Pull Aparts