CrossFit Evergreen – CrossFit

Bent Over Row (Barbell Bent Over Rows

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

Rest 1 Minute Between Sets)

Time Will Tell (Time)

[On the 00:00]: 4,000/3,600 Meter Bike Erg

[On the 10:00]: 2,000/1,800 Meter Row

[On the 20:00]: 1 Mile Run

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Score: Total Working Time

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Time Cap: 30 Minutes

Scoring

Score | Total working time (not including any rest).

Stimulus

We’re aiming for consistency across these efforts today to the best of our abilities. Each of these should take about the same amount of time during each of our 10:00 windows. How well do you know your paces on each of these movements in order to game plan your work to be about the same effort?

Movements

Bike | 9:00 or less of work.

Row | 9:00 or less of work.

Run | 10:00 or less of work.

Modifications

4000/3600M BIKE

Reduce Distance

9:00 Time Cap

2000/1800m Row

1600/1440m Ski

1600m Run

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2000/1800M ROW

Reduce Distance

9:00 Time Cap

1600/1440m Ski

4000/3600m Bike

1600m Run

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1600M RUN

Reduce Distance

10:00 Time Cap

2000/1800m Row

1600/1440m Ski

4000/3600m Bike

Accessory Work (No Measure)

Accessory Work

Posterior Pump

3-4 Sets For Quality:

10 Banded Russian Kettlebell Swings

30 Second Banded Hip Thrust Hold

50′ Banded Monster Walk Steps (25′ Each Way)

CrossFit Evergreen – CrossFit

Shoulder Press (On the 3:00 x 3 Sets:

3 Strict Press

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* 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 strict press, we will pause at eye level, on the way up.

Dismantled (Time)

3 Rounds:

15 Power Cleans

15 Lateral Barbell Burpees

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Directly Into…

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3 Rounds:

15 Push Jerks

15 Box Jumps (24″”/20″”) (MRx=Step=ups)

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Barbell: MRx (95/65) Rx(115/85)

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Time Cap: 18 Minutes

Scoring

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

Stimulus

Today’s conditioning piece requires a bit of self control and pacing, especially in the first 3 rounds. On paper this one looks fun and straightforward, in reality we’ve got a hefty barbell piece paired with some heart rate increasing cardio. If we aren’t careful in the beginning we’ll be sure to pay for it in the back half.

Movements

Power Clean | 1:00 or less in 1-3 cycled set

Burpees | About 1:00 of work

Push Jerks | 1-2 sets in about 1:00 or less.

Box Jumps | About 1:00 of work

Modifications

POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

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LATERAL BARBELL BURPEES

Reduce Reps

No Push-Up Lateral Barbell Burpee

Sub Regular Burpees

Sub Push-Ups

1:30 Time Cap

15 Cals On Any Machine

Sub Light Kettlebell Swing

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PUSH JERKS

Reduce Reps

Reduce Loading

Sub Dumbbells/Kettlebells

Sub Push-Ups

– Sub HSPU

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BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

20 Squat Jumps

Reverse Lunges

Accessory Work (No Measure)

Gun Show

2-3 Sets:

A) Big Set of Push-ups (Floor)

B) Big Set of Push-ups on Low Box

C) Big set of Push-ups on Higher Box

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* Move Directly From A-B-C

* Rest 3 Minutes After Completing (C)

CrossFit Evergreen – CrossFit

Steam Engine (Solo Version) (Time)

3 Rounds:

200 Meter Run

15 Power Snatches

15 Toes to Bar

Into…

2 Rounds:

200 Meter Run

15 Power Snatches

10 Lateral Barbell Burpees

Into….

1 Round:

200 Meter Run

15 Power Snatches

5 Rope Climbs (15′)

Barbell: MRx (45/35) Rx(75/55)

Time Cap: 30 Minutes

Scoring

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

‍ Stimulus

Hold onto your hats and barbells for this one! Lots of grippy movements with some short runs mixed in means we want to be careful not to go too hard too fast, but we also don’t want to be overly cautious. Let this one get a little spicy in the first triplet knowing your grip gets a slight break in the second, and try to hit the gas at the end to bring it home.

Movements

Runs | About 1:00 of work.

Power Snatches | the weight is meant to be very light

Toes to Bar | 1-3 sets

Lateral Barbell Burpees | 1:00 or less of work.

Rope Climbs | Aim for 1 rope climb every :30.

‍ Modifications

200M RUN

Reduce Distance

1:00 Time Cap

250/225m Row

200/180m Ski

500/450m Bike

300m Air Run

12/10 Calorie Echo/Assault

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POWER SNATCHES

Reduce Loading

Hang Power Snatches

Dumbbell Power Snatches

Kettlebell Swings

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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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LATERAL BAR BURPEES

Reduce Reps

Bar-Facing Burpees

Regular Burpees

10/8 Calories On Any Machine

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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

Accessory Work (No Measure)

Killer Core

3-4 Sets For Qualtity:

10 Barbell Rollouts

10 Barbell Sit-ups

10 Barbell Z-Press

CrossFit Evergreen – CrossFit

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

3 Back Squats

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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 lifter lowers the load down. Once at the bottom of the lift, drive it back up.

Pay It Forward (AMRAP – Rounds and Reps)

AMRAP 15:

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

55 Kettlebell Swings MRx (35/25) Rx (53/35)

55 Box Jumps (24″/20″) (MRx= Step-Ups)

Scoring

Score | Rounds plus reps completed.

Stimulus

High volume and lighter movements today means we’re moving quickly but with a plan for breaks from the start. All of these movements have an explosive hip opening and as we progress we should anticipate the fatigue having an effect on each following movement.

Movements

Wallballs | About 2:30 or less of work. Weight should allow for 10+ reps

Kettlebell Swings | About 2:30 or less of work. Weight allows for 10+ reps

Box Jumps | About 3:00 or less of work.

Modifications

WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Empty Barbell Thrusters

80 Air Squats

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KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Russian Kettlebell Swings

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

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BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

80 Squat Jumps

Reverse Lunges

Accessory Work (No Measure)

Posterior Pump

3-4 Sets For Quality:

10 Single Leg Weighted Hip Thrusts (Each)

20 Banded Pull Throughs

30 Side Plank With Hip Adbudctions (Each)

CrossFit Evergreen – CrossFit

Heart & Swole (Time)

“Heart & Swole”

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press MRc (40/30)’s Rx(50/35)’s

12/10 Calorie Bike

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Time Cap: 30 Minutes

Scoring

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

Stimulus

We’ve got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.

Movements

Strict Pull-ups | Less than :45 of work.

Dumbbell Floor Press | Unbroken sets and less than :45 of work.

Bike | 1:00 on the bike

‍ Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

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DUMBBELL FLOOR PRESS

Reduce Loading

Reduce Reps

Sub Kettlebells

Sub Barbell Floor Press

Sub Push-Ups

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CALORIE BIKE

Reduce Reps

1:00 Time Cap

15/12 Calorie Row

12/10 Calorie Ski

200m Run

Accessory Work (No Measure)

Aerobic Capacity

1 Minute Row, 6 Minute Bike

2 Minute Row, 5 Minute Bike

3 Minute Row, 4 Minute Bike

4 Minute Row, 3 Minute Bike

5 Minute Row, 2 Minute Bike

6 Minute Row, 1 Minute Bike

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* RPE 2-3

CrossFit Evergreen – CrossFit

Heart & Swole (Time)

“Heart & Swole”

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press MRx (40/30)’s Rx(50/35)’s

12/10 Calorie Bike

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Time Cap: 30 Minutes

Scoring

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

Stimulus

We’ve got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.

Movements

Strict Pull-ups | Less than :45 of work.

Dumbbell Floor Press | Unbroken sets and less than :45 of work.

Bike | 1:00 on the bike

‍ Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

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DUMBBELL FLOOR PRESS

Reduce Loading

Reduce Reps

Sub Kettlebells

Sub Barbell Floor Press

Sub Push-Ups

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CALORIE BIKE

Reduce Reps

1:00 Time Cap

15/12 Calorie Row

12/10 Calorie Ski

200m Run

Accessory Work (No Measure)

Aerobic Capacity

1 Minute Row, 6 Minute Bike

2 Minute Row, 5 Minute Bike

3 Minute Row, 4 Minute Bike

4 Minute Row, 3 Minute Bike

5 Minute Row, 2 Minute Bike

6 Minute Row, 1 Minute Bike

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* RPE 2-3