CrossFit Evergreen – CrossFit

Separation Anxiety (Solo Version) (Time)

4 Rounds:

20 Burpee Box Jump Overs (24″/20″)

30 AbMat Sit-ups

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Directly Into….

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4 Rounds:

400 Meter Run

20 Single Dumbbell Hang Clean & Jerks*

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Dumbbell: Rx (40/30) Rx+ (50/35)

Stimulus

We’ve got a good old fashioned lung burner on our hands today. The goal should be finding a pace that lets you be moving continuously today, so we want to lock in our breathing and cadence on reps and try to maintain it all the way through.

Scoring

Score | Time to complete work.

Movements

Burpees Box Jump Overs | 4:00 of work or less.

Sit Ups | 1:15 or less

Runs | Aiming for 2:15 or less on time here today.

Single Dumbbell Hang Clean and Jerks | 1-3 sets, trying to minimize rest between sets.

Modifications

400M RUN

Reduce Distance

2:15 Time Cap

500/450m Row

400/360m Ski

25/20 Calorie Echo/Assault

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SINGLE DUMBBELL CLEAN AND JERK

Reduce Loading

Reduce Reps

Power Clean Only

Push Jerk Only

Sub Kettlebell

Sub Empty Barbell

Kettlebell Swing

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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

Box Jumps

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ABMAT SIT-UPS

Reduce Reps

Hollow Rocks

Knee Tucks

Accessory Work (No Measure)

Gun Show

A) 5-5-5-5-5 Strict Weighted Dips

B) 3 Big Sets Close Grip Push-ups

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* Perform All (A) Before (B)

* Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Front Squat (Heavy Set of 20 )

Stimulus

We have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.

Mini-Me (Time)

For Time:

1,000/900 Meter Row

50 Thrusters

30 Pull-ups (MRx = Jumping Pull-ups)

500/450 Meter Row

25 Thrusters

15 Pull-ups (MRx = Jumping Pull-ups)

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Barbell: MRx (35/15) Rx(45/35)

Time Cap: 18 Minutes

Scoring

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

Stimulus

We’ve got a little Mini Me action today, with Jackie to start and a little mini Jackie to finish. If you’re familiar with Jackie, you know she’s fast and spicy on the grip and forearms. Since we are wrapping back around to do half Jackie in this piece, we should adjust our usual strategy down a notch so that we have gas left to sprint through the end.

Movements

Rows | 4:30 or less and 2:30 or less respectively.

Thrusters | 1-3 sets for both sets.

Pull-ups | 1-3 sets, pull-ups should not take longer than 2:00 or 1:00 respectively.

Modifications

1000/900M ROW

Reduce Distance

4:30 Time Cap

800/720m Ski

2000/1800m Bike

800m Run

600m Air Run

50/40 Calorie Echo/Assault

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500/450 ROW ‍

Reduce Distance

2:15 Time Cap

400/360 Ski

1000/900m Bike

400m Run

300m Air Run

25/20 Calorie Echo/Assault

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THRUSTERS

Reduce Loading

Reduce Reps

Sub Dumbbell(s)

Sub Front Squats

Sub Push Press

100/50 Air Squats

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PULL-UPS

Reduce Reps

Banded

Strict (Reduce Reps)

Ring Rows

Alternating Dumbbell Plank Rows

CrossFit Evergreen – CrossFit

Front Squat (Heavy Set of 20 )

Stimulus

We have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.

Mini-Me (Time)

For Time:

1,000/900 Meter Row

50 Thrusters

30 Pull-ups (MRx = Jumping Pull-ups)

500/450 Meter Row

25 Thrusters

15 Pull-ups (MRx = Jumping Pull-ups)

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Barbell: MRx (35/15) Rx(45/35)

Time Cap: 18 Minutes

Scoring

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

Stimulus

We’ve got a little Mini Me action today, with Jackie to start and a little mini Jackie to finish. If you’re familiar with Jackie, you know she’s fast and spicy on the grip and forearms. Since we are wrapping back around to do half Jackie in this piece, we should adjust our usual strategy down a notch so that we have gas left to sprint through the end.

Movements

Rows | 4:30 or less and 2:30 or less respectively.

Thrusters | 1-3 sets for both sets.

Pull-ups | 1-3 sets, pull-ups should not take longer than 2:00 or 1:00 respectively.

Modifications

1000/900M ROW

Reduce Distance

4:30 Time Cap

800/720m Ski

2000/1800m Bike

800m Run

600m Air Run

50/40 Calorie Echo/Assault

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500/450 ROW ‍

Reduce Distance

2:15 Time Cap

400/360 Ski

1000/900m Bike

400m Run

300m Air Run

25/20 Calorie Echo/Assault

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THRUSTERS

Reduce Loading

Reduce Reps

Sub Dumbbell(s)

Sub Front Squats

Sub Push Press

100/50 Air Squats

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PULL-UPS

Reduce Reps

Banded

Strict (Reduce Reps)

Ring Rows

Alternating Dumbbell Plank Rows

Accessory Work (No Measure)

Bullet Proof Shoulders

3-4 Sets For Quality:

20 Banded Front Raises

20 Banded Face Pulls

20 Banded Z-Press

CrossFit Evergreen – CrossFit

Let Loose (Time)

5 Rounds:

30 Kettlebell Swings MRx/Rx (35/25) Rx+(53/35)

30 Hand Release Push-ups (MRx = Regular Push-ups)

27/21 Calorie Bike

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Rest 2 Minutes Between Rounds

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Time Cap: 35 Minutes

Scoring

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

Stimulus

Don’t let the two minutes of rest between rounds fool you, this triplet packs a punch! Kettlebell swings are lighter and faster, while the push-ups will bring the pace down a bit in the middle to let you catch your breath, and the bike erg will be sure to spike that heart rate again before we get into our rest period. Smart breaks of work are key today!

Movements

Kettlebell Swings | Completed in 1-2 sets across the workout, 1:00 or less.

Hand Release Push-ups | Hard cap of 2:00 of work

Calorie Bike | About 2:00 of work each round.

Modifications

KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

Russian Kettlebell Swings

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HAND RELEASE PUSH-UPS ‍

Reduce Reps

Regular Push-Ups

Box/Bench Push-Ups

Dumbbell Bench Press

Dumbbell Floor Press

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CALORIE BIKE

Reduce Reps

2:00 Time Cap

30/24 Calorie Row

27/21 Calorie Ski

400m Run

300m Air Run

CrossFit Evergreen – CrossFit

Let Loose (Time)

5 Rounds:

30 Kettlebell Swings MRx/Rx (35/25) Rx+(53/35)

30 Hand Release Push-ups

27/21 Calorie Bike

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Rest 2 Minutes Between Rounds

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Time Cap: 35 Minutes

Scoring

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

Stimulus

Don’t let the two minutes of rest between rounds fool you, this triplet packs a punch! Kettlebell swings are lighter and faster, while the push-ups will bring the pace down a bit in the middle to let you catch your breath, and the bike erg will be sure to spike that heart rate again before we get into our rest period. Smart breaks of work are key today!

Movements

Kettlebell Swings | Completed in 1-2 sets across the workout, 1:00 or less.

Hand Release Push-ups | Hard cap of 2:00 of work

Calorie Bike | About 2:00 of work each round.

Modifications

KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

Russian Kettlebell Swings

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HAND RELEASE PUSH-UPS ‍

Reduce Reps

Regular Push-Ups

Box/Bench Push-Ups

Dumbbell Bench Press

Dumbbell Floor Press

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CALORIE BIKE

Reduce Reps

2:00 Time Cap

30/24 Calorie Row

27/21 Calorie Ski

400m Run

300m Air Run

CrossFit Evergreen – CrossFit

Let Loose (Time)

5 Rounds:

30 Kettlebell Swings MRx/Rx (35/25) Rx+(53/35)

30 Hand Release Push-ups

27/21 Calorie Bike

‍

Rest 2 Minutes Between Rounds

‍

Time Cap: 35 Minutes

Scoring

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

Stimulus

Don’t let the two minutes of rest between rounds fool you, this triplet packs a punch! Kettlebell swings are lighter and faster, while the push-ups will bring the pace down a bit in the middle to let you catch your breath, and the bike erg will be sure to spike that heart rate again before we get into our rest period. Smart breaks of work are key today!

Movements

Kettlebell Swings | Completed in 1-2 sets across the workout, 1:00 or less.

Hand Release Push-ups | Hard cap of 2:00 of work

Calorie Bike | About 2:00 of work each round.

Modifications

KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

Russian Kettlebell Swings

‍

HAND RELEASE PUSH-UPS ‍

Reduce Reps

Regular Push-Ups

Box/Bench Push-Ups

Dumbbell Bench Press

Dumbbell Floor Press

‍

CALORIE BIKE

Reduce Reps

2:00 Time Cap

30/24 Calorie Row

27/21 Calorie Ski

400m Run

300m Air Run

Accessory Work (No Measure)

Aerobic Capacity

AMRAP 20

21 Calorie Row

150’ Heavy Farmers carry

9 Burpee box jump overs