CrossFit Evergreen – CrossFit

Connect The Dots (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Toes to Bar

200/180 Meter Row

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Directly Into…

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20-18-16-14-12-10-8-6-4-2 Push-ups

200/180 Meter Row

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Time Cap: 35 Minutes

Scoring

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

Stimulus

We’ve got a beefy conditioning piece on the menu today and it’s going to be important to pace our rowing from the very start. How efficient can you make your sets and transitions without coming out too hot, too fast? The name of the game is consistency, and this piece may trick you in the first half if you’re not paying attention.

Movements

Toes to Bar | 1-2 sets from rounds of 10-6, smaller rounds should be unbroken.

Push-ups | Up to 3 sets in the larger rounds with short rest between sets.

Row | Less than 1:00 of work every round.

Modifications

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

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PUSH-UPS

Reduce Reps

Hand Release Push-Ups

Box Push-Ups

Dumbbell Bench Press

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200/180M ROW

Reduce Distance

1:00 Time Cap

180/160m Ski

400/360m Bike

100m Run

Accessory Work (No Measure)

Killer Core

For Quality:

50-40-30-20-10 Medicine Ball Twists

50-40-30-20-10 Front Plank Seconds

CrossFit Evergreen – CrossFit

Deadlift (In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight)

Stimulus

This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. Here we are building to a heavy 3 rep, with no tempo or pause.

Accessory Work (No Measure)

Posterior Pump

[PART A]

3-5 Sets:

10 Barbell Good Mornings

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[PART B]

Weighted Reverse Chinese Plank:

Accumulate 3 Minutes

Mumbo Jumbo (Calories)

AMRAP 1:

3 Deadlifts

50 Double Unders

Max Bike Calories

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AMRAP 2:

6 Deadlifts

50 Double Unders

Max Bike Calories

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AMRAP 3:

9 Deadlifts

50 Double Unders

Max Bike Calories

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AMRAP 4:

12 Deadlifts

50 Double Unders

Max Bike Calories

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AMRAP 5:

15 Deadlifts

50 Double Unders

Max Bike Calories

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Barbell: MRx (155/115) Rx (185/135) Rx+ (225/155)

Scoring

Score | Total calories accumulated.

Stimulus

Today’s piece packs a punch to the legs as our deadlift reps and bike time increase each interval. While the deadlift and the bike seem to be the priority, we can’t forget that time under tension with the jump rope will absolutely play a role in our fatigue each round and should also pay attention here.

Movements

Deadlifts | 3-6-9 rounds should be unbroken, once we hit 12 we can break up to 2-3 times to accomplish our reps.

Double Unders | :40 or less of work today

Bike | First round is about :15-:20 on the bike, after that it is 1:00 or more for the rest of the workout.

Modifications

DEADLIFTS

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

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DOUBLE UNDERS

Reduce Reps

Up to 75 Single Unders

Plate Hops

50 Total Reps of Singles & Doubles (Mix of Both)

150/125 Meters on Ski Erg

:30 Effort On Any Machine

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CALORIE BIKE ERG

Sub Row/Ski

CrossFit Evergreen – CrossFit

Hold Up, Wait A Minue (Time)

3 Rounds:

25 Burpees Over Rower

50 Wallballs (20/14)

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Into…

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150/120 Calorie Row

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Performed As:

2 Minute Work

1 Minute Rest

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Time Cap: 35 Minutes

Scoring

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

Stimulus

We get into the spicy zone quickly today, with some back to back pressing movements into a nice long effort pulling movement. Coming into this one with a strategy for both the wallball and the burpees will be key with the interference of these. Even with a 1:00 rest between efforts, those lungs and triceps will light up early.

Movements

Burpees Over Rower | About 2:00 of work per set.

Wallballs | Weight should allow for 10+ reps

Calorie Row | Aiming for a 15/12 calorie per minute pace for men and women respectively.

Modifications

BURPEES OVER ROWER

Reduce Reps

Burpees with Lateral Hop

Regular Burpees

25/20 Calories On Any Machine

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WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Empty Barbell Thrusters

75 Air Squats

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150/120 CALORIE ROW

Reduce Reps

120/100 Calorie Ski

120/100 Calorie Echo/Assault Bike

CrossFit Evergreen – CrossFit

Hold Up, Wait A Minue (Time)

3 Rounds:

25 Burpees Over Rower

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

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Into…

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150/120 Calorie Row

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Performed As:

2 Minute Work

1 Minute Rest

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Time Cap: 35 Minutes

Scoring

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

Stimulus

We get into the spicy zone quickly today, with some back to back pressing movements into a nice long effort pulling movement. Coming into this one with a strategy for both the wallball and the burpees will be key with the interference of these. Even with a 1:00 rest between efforts, those lungs and triceps will light up early.

Movements

Burpees Over Rower | About 2:00 of work per set.

Wallballs | Weight should allow for 10+ reps

Calorie Row | Aiming for a 15/12 calorie per minute pace for men and women respectively.

Modifications

BURPEES OVER ROWER

Reduce Reps

Burpees with Lateral Hop

Regular Burpees

25/20 Calories On Any Machine

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WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Empty Barbell Thrusters

75 Air Squats

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150/120 CALORIE ROW

Reduce Reps

120/100 Calorie Ski

120/100 Calorie Echo/Assault Bike

Accessory Work (No Measure)

Lethal Legs

4 Sets

30 Second Wall Sit

9/6 Calorie Standing Bike

9 KB Goblet Squats

1 Minute Rest Between Rounds

CrossFit Evergreen – CrossFit

Shoulder Press (In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight)

Stimulus

This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.

Frosted Flakes (Time)

For Time:

1,000 Meter Run

50 Pull-ups

30 Power Cleans MRx (115/80) Rx (135/95) Rx+ (155/105)

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Time Cap: 18 Minutes

Scoring

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

Movements

Run | About 5:00 today

Pull-ups | About 5:00 or less of work

Power Cleans | Moderate weight bar today, meant to be completed in steady singles or small cycled sets.

Stimulus

We’ve got a fun chipper to kick off this week’s fitness! A little reminiscent of ‘Jackie’ and sure to light the lungs up early with the run to start it off. While the run is mostly about just getting it done, try to do it with some intention knowing that you’ve got a big gymnastics set and moderate barbell to follow. Being smart to start may dictate how well we finish.

Modifications

1000M RUN

Reduce Distance

6:00 Time Cap

1250/1125m Row

1000/900m Ski Erg

62/50 Calorie Echo/Assault Bike

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PULL-UPS

Reduce Reps

Banded

Strict (20-30 Total Reps)

Ring Rows

Alternating Dumbbell Plank Rows

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POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

Accessory Work (No Measure)

Gun Show

3-5 Sets For Quality:

16 Dumbbell Bench Press

16 Alternating Seated Dumbbell Hammer Curls*

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* Rest As Needed Between Sets

* 8 Reps Each Side

CrossFit Evergreen – CrossFit

Grit-R-Done (AMRAP – Rounds and Reps)

[TEAMS OF 3]

AMRAP 30:

120 Dumbbell Snatches (50/35)

90 Toes to Bar

60 Burpee Box Jump Overs (24″”/20″”)

Scoring

Score | Rounds & Reps

Stimulus

Today’s team of three workout, one person works at a time and you can split the work how you want. Teams are trying to get as many rounds as possible. It’s smart to play to strengths here, don’t do big sets if you know its going to make the rest of the workout too hard. All of these movements are easy to transition, so teams can maintain small sets while working at a hard pace.

Movements

Dumbbell Snatch | ~12+ reps at a time.

Toes to bar | unbroken sets

Burpee Box Jump Overs | 10:00 or less total time for the reps

Modifications

DUMBBELL SNATCH

Reduce Loading

Reduce Reps

Hang Dumbbell Power Snatches

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

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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

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BURPEE BOX JUMP OVERS

Reduce Reps

Reduce Box Height

Regular Burpees

Box Jump Overs

Burpee Box Step-Overs

Burpee Box Jumps

Accessory Work (No Measure)

Killer Core

6 Sets For Quality:

30 Second Bench Side Plank (R)

30 Second Bench Side Plank (L)

30 Second Bench Knee to Elbow

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30 Seconds Rest Between Movements