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

CrossFit Evergreen – CrossFit

Grit-R-Done (Solo Version) (Time)

For Time:

120 Dumbbell Snatches, @dumbbell(50/35)

90 Toes to Bar

60 Burpee Box Jump Overs (24″”/20″”)

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* Partition However You’d Like

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Time Cap: 30 Minutes

Modifications

DUMBBELL SNATCH

Reduce Loading

Reduce Reps

Hang Dumbbell Power Snatches

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

‍

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

‍

BURPEE BOX JUMP OVERS

Reduce Reps

Reduce Box Height

Regular Burpees

Box Jump Overs

Burpee Box Step-Overs

Burpee Box Jumps

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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

‍

30 Seconds Rest Between Movements

CrossFit Evergreen – CrossFit

Back Squat (On the 3:00 x 3 Sets:

3 Back Squats

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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 back squat, we will pause at parallel, on the way up.

Ballin (Time)

For Time:

800 Meter Run, 40 Wallballs

600 Meter Run, 30 Wallballs

400 Meter Run, 20 Wallballs

200 Meter Run, 10 Wallballs

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Medicine Ball: MRx (14/10) Rx(20/14)

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Time Cap: 18 Minutes

Scoring

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

Stimulus

Big lung and leg burner today, our breathing will become key early on. There isn’t much room to hide or rest between these two movements, so how we game plan the bigger rounds will determine how well our small rounds go at the end. How well do you manage your breathing without opportunities to rest?

Movements

Runs | About 4:00, 3:00, 2:00 and 1:00 respectively.

Wallballs | We should be able to hold onto 10+ reps at a time.

‍ Modifications

800/600/400/200M RUNS

Reduce Distances

4:00/3:00/2:00/1:00 Time Caps

1000/750/500/250m, 900/675/450/225m Rows

800/600/400/200m, 720/540/360/180m Ski

2000/1500/1000/500m, 1800/1350/900/450m Bike

WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Empty Barbell Thrusters

Medball Front Squats

60/45/30/15 Air Squats

Accessory Work (No Measure)

Bulletproof Shoulders

3-5 Sets For Quality:

10 Seated Barbell Z-Press

10 Second Hold at Top

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Rest 2 Minutes Between Sets

CrossFit Evergreen – CrossFit

Lost In Translation (Time)

5 Rounds For Time:

40 Double Unders

30 Sit-ups

20 Push-ups

1,000/900 Meter Bike

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Time Cap: 30 Minutes

Scoring

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

Stimulus

Big bodyweight and monostructural conditioning piece today, where the goal should be consistency across our rounds up until round 5, where we want to have some gas left to make a final push to the end. Picking where you’re going to push and where you are going to pace yourself will be key.

Movements

Double Unders | :40 or less.

Sit-ups | Less than 1:30 of work today

Push-ups | Up to 5 sets here today

Bike | 2:15 or less.

Modifications

DOUBLE UNDERS

Reduce Reps

60 Single Unders

Plate Hops

40 Reps of Singles & Doubles (Mix of Both)

120 Meters on Ski Erg

:30 Effort On Any Machine

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SIT-UPS

Reduce Reps

Hollow Rocks

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PUSH-UPS

Reduce Reps

Hand Release Push-Ups

Box Push-Ups

Dumbbell Bench Press

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1000/900M BIKE

Reduce Distance

2:00 Time Cap

500/450m Row

400/360m Ski

400m Run

Accessory Work (No Measure)

Work Capacity

15 Minutes For Quality:

50′ Sled Push (RPE 4-5)

10 Shuttle Runs

150′ Farmers Carry @dumbbell(50/35)’s

CrossFit Evergreen – CrossFit

Deadlift (On the 3:00 x 3 Sets:

3 Deadlifts

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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 deadlift we will pause below the knee, on the way up.

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Time Cap: 15 Minutes

Scoring

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

Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let’s make the main focus getting these completed in as few sets as possible each round.

Modifications

DEADLIFTS

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

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PULL-UPS

Reduce Reps

Banded

Strict

Ring Rows

Alternating Dumbbell Plank Rows

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FRONT SQUAT

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

Sub Goblet Squat

18 Air Squats

Accessory Work (No Measure)

Aerobic Capacity

5 Minute Row, Rest 2:30

4 Minute Row, Rest 2:00

3 Minute Row, Rest 1:30

2 Minute Row, Rest 1:00

1 Minute Row

CrossFit Evergreen – CrossFit

Bent Over Row (Barbell Bent Over Rows

3 Sets:
8 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)