CrossFit Evergreen – CrossFit

Front Squat (Heavy Set of 20

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* Look To Beat Attempt From 7/12/24 )

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.

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Time Cap: 18 Minutes

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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PULL-UPS

Reduce Reps

Banded

Strict

Ring Rows

Alternating Dumbbell Plank Rows

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FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

30-24-18-12-6 Air Squats

Accessory Work (No Measure)

Lethal Legs

4 Sets

10 Goblet Split Squats (right)

:10 Goblet Split Squat Hold (right)

10 Goblet Split Squats (left)

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with

CrossFit Evergreen – CrossFit

Hold Still (Time)

5 Rounds For Time:

400 Meter Run

30 AbMat Sit-ups

20 Lateral Barbell Burpees

10 Front Rack Reverse Lunges MRx (75/55) Rx (95/65) Rx+ (115/85)

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Time Cap: 35 Minutes

Scoring

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

‍ Stimulus

It’s a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we’re going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!

Movements

Run | 2:15 or less here today.

AbMat Sit-ups | Aim for 1:00 or less

Lateral Barbell Burpees | 1:30 or less on these

Front Rack Reverse Lunges | Unbroken sets once we pick up the bar. These are about :30 or less of work.

Modifications

400M RUN

Reduce Distance

2:15 Time Cap

500/450m Row

450/400m Ski

1000/900m Bike

300m Air Run

30/26Calorie Echo/Assault

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SIT-UPS

Reduce Reps

Hollow Rocks

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LATERAL BARBELL BURPEES

Reduce Reps

Regular Burpees

20/15 Calories On Any Machine

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BARBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading

Sub Forward Lunges

Sub Dumbbells (Front Rack or Suitcase)

Sub Kettlebells (Front Rack or Suitcase)

Sub Goblet Reverse Lunges

Accessory Work (No Measure)

Bulletproof Shoulders

2 Sets

30 Banded pull aparts

30 Supinated pull aparts

30 Banded face pulls

*Anchor band to rig for face pulls

CrossFit Evergreen – CrossFit

Sumo Deadlift (Heavy Set of 20

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* Look To Beat Attempt From 7/10/24 )

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.

Necessary Evil (Time)

For Time:

80 Box Jumps (MRx= Step-ups 24/20) Rx (24/20) Rx+ (30/24)

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On the Minute [Starting at 0:00]:

3 Devil’s Press MRx (20/15)’s Rx (40/25)’s Rx+ (50/35)’s

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Time Cap: 15 Minutes

Scoring

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

Stimulus

While we want to complete these tall box jumps as quickly as possible, we have to keep in mind that 3 devil’s press are coming at the top of every minute and pace ourselves on the box accordingly.

Movements

Box Jumps | To complete this workout we need to be able to do at least 6 box jumps each minute to start.

Devil’s Press | Must be completed in less than :30

Modifications

BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

100 Squat Jumps

Reverse Lunges

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DEVILS PRESS

Reduce Reps

Reduce Loading

Double Dumbbell Power Snatch

Double Dumbbell Burpee Deadlift

Single Dumbbell Devil’s Press

Burpee To Target

Double Kettlebell Hang Clean & Jerk

Double Kettlebell Russian Swings

Accessory Work (No Measure)

Posterior Pump

4 Sets For Quality:

12 Romanian Deadlifts

6 Single Leg Box Hamstring Curls (Each Side)

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Rest 1-2 Minutes Between Sets

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

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

“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

Accessory Work (No Measure)

Gun Show

A) 3×10 Wide Grip Strict Pull-ups

B) 60 Alternating Bicep Curls (30 Each Arm)

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets

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