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

‍

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

‍

DUMBBELL FLOOR PRESS

Reduce Loading

Reduce Reps

Sub Kettlebells

Sub Barbell Floor Press

Sub Push-Ups

‍

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

‍

* RPE 2-3

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

‍

* 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.

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

‍

* 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.

Storm Clouds (Time)

For Time:

30 Deadlifts

600 Meter Run

20 Power Cleans

400 Meter Run

10 Front Squats

200 Meter Run

‍

Barbell: MRx (95/65) Rx (135/95) Rx+ (155/105)

‍

Time Cap: 15 Minutes

Scoring

Score | Time to complete work. Add 1s per unfinished rep.

Stimulus

Those light deadlifts to open up this piece are going to look mighty inviting to go hard on, but we should be keeping in mind that the barbell difficulty is increasing as we go. Pacing and intentional breaks will be important to keep us moving consistently and leave us with some juice to go unbroken on the front squats.

Movements

Deadlifts | 1:00 of time or maybe a little less in 1-3 sets

Power Cleans | 2:00 or less, moderately heavy bar today

Front Squats | 1:00 or less in 1-2 sets.

Runs | 3:00, 2:00 and 1:00 today respectively

‍ Modifications

DEADLIFT

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

‍

POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

‍

FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

Sub Goblet Squats

20 Air Squats

‍

600/400/200M RUN

Reduce Distances

3:00/2:00/1:00Time Cap

750/500/250m, 675/450/225m Row

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

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

Accessory Work (No Measure)

Lethal Legs

A) 3×16 Back Rack Step Back Lunges (8 Each Leg)

B) Accumulate 3 Minute Wall Sit

‍

* Complete All (A) Before (B)

* Rest 2-3 Minutes Between (A) Sets

CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

‍

Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)

‍

Time Cap: 30 Minutes

Scoring

Score | Total Time (Including Rest)

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

Modifications

DOUBLE UNDERS

Reduce Reps

120 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

240 Meters on Ski Erg

1:00 Effort On Any Machine

‍

SIT-UPS

Reduce Reps

Hollow Rocks

‍

30/24 CALORIE ROW

Reduce Distance

2:00 Time Cap

25/20 Calorie Ski

30/24 Calorie Bike Erg

25/20 Calorie Echo

400m Run

300m Air Run

‍

DUMBBELL HANG SNATCH

Reduce Loading

Reduce Reps

Regular Dumbbell Power Snatches

Dumbbell Hang Power Cleans

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

Accessory Work (No Measure)

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

‍

Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)

‍

Time Cap: 30 Minutes

Scoring

Score | Total Time (Including Rest)

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

Modifications

DOUBLE UNDERS

Reduce Reps

120 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

240 Meters on Ski Erg

1:00 Effort On Any Machine

‍

SIT-UPS

Reduce Reps

Hollow Rocks

‍

30/24 CALORIE ROW

Reduce Distance

2:00 Time Cap

25/20 Calorie Ski

30/24 Calorie Bike Erg

25/20 Calorie Echo

400m Run

300m Air Run

‍

DUMBBELL HANG SNATCH

Reduce Loading

Reduce Reps

Regular Dumbbell Power Snatches

Dumbbell Hang Power Cleans

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

Accessory Work (No Measure)

Gun Show

A) 3×10 Wide Grip Pull-ups

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

‍

* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets

CrossFit Evergreen – CrossFit

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

3 Strict Press

‍

* 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.

Omar (Time)

For Time

10 Thrusters (95/65 lb)

15 Bar-Facing Burpees

20 Thrusters (95/65 lb)

25 Bar-Facing Burpees

30 Thrusters (95/65 lb)

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Time Cap: 18 Minutes

Scoring

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

Movements

Thrusters | 1, 1-2, 1-3 sets respectively today. Loading should not exceed 55% of your 1rm thruster.

Bar-Facing Burpees | We should be able to complete 10+ burpees in 1 minute or less or adjust the reps.

‍ Modifications

THRUSTERS

Reduce Loading

Reduce Reps

Thruster to Depth Target

Sub Dumbbell(s)

Sub Front Squats

Sub Push Press

20-40-60 Air Squats

‍

BAR-FACING BURPEES

Reduce Reps

Lateral Barbell Burpees

Burpee To Target

Regular Burpees

15/12-25/20-35/28 Calories On Any Machine

Accessory Work (No Measure)

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

‍

Rest 2-3 Minutes Between Sets