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

Sumo Deadlift (Sumo Deadlift

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.

Intentional Walk (Time)

5 Rounds:

100 Meter Run

10 Deadlifts MRx (155/105) Rx (185/135) Rx+(225/155)

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Directly Into…

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5 Rounds:

100 Meter Run

10 Toes to Bar (MRx = V-Ups)

Time Cap: 18 Minutes

Scoring

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

Stimulus

We’re moving fast today with short runs and lower volume sets of movements. Since there shouldn’t be any points where we aren’t moving, our goal is to keep our transitions minimal and smooth. How fast can you keep your running pace while also making fast work of your barbell and rig work today?

Movements

Run | :40 or less per run

Deadlifts | Completed in 1-2 sets in less than 1:00.

Toes to Bar| 1-2 sets, these should take less than :45 to complete.

Modifications

100M RUN

Reduce Distance

Time Cap

125m Row

80m Ski

200m Bike

75m Air Run

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DEADLIFT

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

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TOES TO BAR

Reduce Reps

Kipping Toes To As High As Possible

Kipping Knees To Chest

Sit-Ups

V-Ups/Alternating V-Ups

CrossFit Evergreen – CrossFit

Sumo Deadlift (Sumo Deadlift

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.

Intentional Walk (Time)

5 Rounds:

100 Meter Run

10 Deadlifts MRx (155/105) Rx (185/135) Rx+(225/155)

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Directly Into…

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5 Rounds:

100 Meter Run

10 Toes to Bar (MRx = V-Ups)

Time Cap: 18 Minutes

Scoring

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

Stimulus

We’re moving fast today with short runs and lower volume sets of movements. Since there shouldn’t be any points where we aren’t moving, our goal is to keep our transitions minimal and smooth. How fast can you keep your running pace while also making fast work of your barbell and rig work today?

Movements

Run | :40 or less per run

Deadlifts | Completed in 1-2 sets in less than 1:00.

Toes to Bar| 1-2 sets, these should take less than :45 to complete.

Modifications

100M RUN

Reduce Distance

Time Cap

125m Row

80m Ski

200m Bike

75m Air Run

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DEADLIFT

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

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TOES TO BAR

Reduce Reps

Kipping Toes To As High As Possible

Kipping Knees To Chest

Sit-Ups

V-Ups/Alternating V-Ups

Accessory Work (No Measure)

Gun Show

2-3 Sets For Quality:

7 Barbell Bicep Curls (Bottom Half)

7 Barbell Bicep Curls (Top Half)

7 Barbell Bicep Curls (Full Range)

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Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

The 99 (Time)

For Time:

99 Calorie Bike

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

99 Burpees

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* Partition However You’d Like

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Time Cap: 25 Minutes

‍ Scoring

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

Stimulus

Today’s piece can be a little bit deceiving on paper, it seems pretty straight forward and we get to choose how we attack it. But remember, these movements all interfere with each other and they can all drive your heart rate and breathing sky high if you aren’t paying attention!

Movements

Calorie Bike | around a 800+ cal/hr pace on the bike erg to keep the total reps today.

Wallballs | Weight should be something you can hold 10+ reps at.

Burpees | We should be able to maintain a consistent moving pace

Modifications

CALORIE BIKE

Reduce Reps

99 Calorie Row

89 Calorie Ski

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WALLBALLS

Reduce Reps/Loading/Target

Single Dumbbell Thrusters

Empty Barbell Thrusters

148 Air Squats

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BURPEES

Reduce Reps

99 Calories On Any Machine

Push-Ups

No Push-up Burpees

‍ Logistics

Some possible options for breaking include (but are not limited to)

3 Rounds:

33 Calorie Bike

33 Wallballs

33 Burpees

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9 Rounds:

11 Calorie Bike

11 Wallballs

11 Burpees

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33 Calorie Bike

6 Rounds:

9 Wallballs

9 Burpees

33 Calorie Bike

5 Rounds:

9 Wallballs

9 Burpees

33 Calorie Bike

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11 Rounds:

9 Calorie Bike

9 Wallballs

9 Burpees

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Accessory Work (No Measure)

Lethal Legs

3-4 Sets For Quality:

20 Double Dumbbell Box Step-ups,10/side – not alternating (24″/20″)

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Rest 2 Minutes Between Sets

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Heavy Set of 20

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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.

Spin Move (Time)

5 Rounds For Time:

50 Double Unders

25-20-15-10-5 Dumbbell Snatch MRx (25/20) Rx (40/30) RX+ (50/35)

15/12 Calorie Row

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Time Cap: 18 Minutes

Scoring

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

Stimulus

Doubles, dumbbells and rowing, oh my! We’re looking at three grippy movements today that will start to impact each other as the workout progresses. With that, we also have less reps to complete each round as we work, so today is all about pacing to keep our breathing and heart rate in check so we can try to pick up speed as we go.

Movements

Double Unders | About :30 of work, no longer than :45 at our rope today.

Dumbbell Snatch | Unbroken sets should be the goal here today.

Calorie Row | About 1:00 of work

Modifications

DOUBLE UNDERS

Reduce Reps

75 Single Unders

Plate Hops

50 Reps of Singles & Doubles (Mix of Both)

:30 Effort On Any Machine

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DUMBBELL SNATCH

Reduce Loading

Reduce Reps

Hang Power Snatches

Kettlebell Swings

Empty Barbell Hang Power Snatches

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CALORIE ROW

Reduce Reps

1:00 Cap

12/10 Calorie Ski

15/12 Calorie Bike

200m Run

150m Air Run

CrossFit Evergreen – CrossFit

Metcon (No Measure)

AMRAP 35

15 Air Squats

15 Push Ups

15 Shuttle Runs

15 V-Ups

*25’ down and back = 1 shuttle run

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