CrossFit Evergreen – CrossFit

Buzzer Beater (AMRAP – Reps)

AMRAP 30

Max Burpee Shuttle Runs

EMOM [starting at 0:00]

12 Alternating Step Back Lunges

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*25’ Shuttle Runs

*Every Burpee + 25’ run = 1 rep

Stimulus

This programming is focused on cardio respiratory endurance.

CrossFit Evergreen – CrossFit

4th of July (Checkmark)

HAPPY 4TH OF JULY!!!!!!!

Please celebrate safely!

Do the Freedom 5K!

CrossFit Evergreen – CrossFit

Deadlift (Heavy Set of 20

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* Look To Beat Attempt From 6/26/24 )

Wing-Ding (AMRAP – Rounds and Reps)

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24″/20″)

50 Goblet Squats

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On the Minute [Starting at 0:00]:

5 Toes to Bar

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Kettlebell: MRx (35/25) Rx(53/35)

Scoring

Score | Rounds plus reps completed. (Toes to Bar Don’t Count Towards Score)

Stimulus

We’ve got a hefty does of hip opening and closing today, this should be a sign that we’re looking for a hard but sustainable pace from 3, 2, 1, GO! Steady and consistent will come out on top, if we go into round 1 with guns blazing, we are sure to be slowed down as the grip and hip fatigue sets in.

Movements

Kettlebell Swings | pretty big sets

Box Jumps | smooth cadence

Goblet Squats | Smooth and steady cadence.

Toes to Bar | 0:20 or less

Modifications

KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

Russian Kettlebell Swings

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BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

75 Squat Jumps

Reverse Lunges

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GOBLET SQUATS

Reduce Reps

Reduce Loading

Goblet Squat to Target

Air Squats

Sub Dumbbell (Held Horizontally)

Sub Empty Barbell Front Squats

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TOES TO BAR

Reduce Reps

Toes To As High As Possible

Knees To Chest

V-Ups

Sit-Ups

CrossFit Evergreen – CrossFit

Equilateral (AMRAP – Reps)

10 Rounds:

1 Minute Row Calories

1 Minute Bike Erg Calories

1 Minute Shuttle Runs

1 Minute Rest

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Score: Lowest Round of Reps

‍ Scoring

Score | Lowest round of reps accumulated.

Stimulus

Pretty straight forward piece on paper today! Our transitions will be important from the start to maintain our consistency for all ten rounds. How and when you choose to execute those transitions will depend on where you feel that you are strongest in racking up those reps. Goal should be consistency across all of our rounds today, as your score is lowest total reps of any round.

Movements

All Movements | Steady maintainable pace.

Modifications

For all movements ‍

Sub Ski/Echo/Assault/Air Run

Accessory Work (No Measure)

Gun Show

A) 8×8 Double Dumbbell Curls (Rest 30 Seconds)

B) 100 Banded Tricep Pressdowns

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* Complete All (A) Before (B

CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

Heavy Set of 20

‍

* Look To Beat Attempt From 6/24/24)

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.

The Human Torch (AMRAP – Rounds and Reps)

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

30 Double Unders

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Dumbbell: (50/35)

Scoring

Score | Total rounds plus reps completed.

Stimulus

We’ve got small volume sets which means our work is in manageable, bite size chunks today. Athletes should be looking at this and thinking about holding onto the dumbbell all the way through, where one arm is resting while the other works and if paced well from the start we can really burn it down at the end of the clock.

Movements

Dumbbell Snatches | Single arm and unbroken

Dumbbell Thrusters | Single arm and unbroken

Double Unders | :30 or less of work

‍ Modifications

DUMBBELL SNATCH

Reduce Loading

Reduce Reps

Hang Power Snatches

Kettlebell Swings

Empty Barbell Hang Power Snatches

‍

DUMBBELL THRUSTERS

Reduce Reps

Reduce Loading

Sub Kettlebell

Sub Empty Barbell

24 Air Squats

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DOUBLE UNDERS

Reduce Reps

:30 Time Cap

45 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

:20 Hard Effort On Any Machine

Accessory Work (No Measure)

Lethal Legs

3-4 Super Sets For Quality:

6 Suitcase Bulgarian Split Squats (Each Side)

12 Raised Single Leg Jumps

Rest 1 Minute Between Sets

CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

Heavy Set of 20

‍

* Look To Beat Attempt From 6/24/24)

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.

The Human Torch (AMRAP – Rounds and Reps)

AMRAP 10:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

6 Single Dumbbell Thrusters (R)

6 Single Dumbbell Thrusters (L)

30 Double Unders

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Dumbbell: MRx (30/20) Rx (40/25) Rx+ (50/35)

Scoring

Score | Total rounds plus reps completed.

Stimulus

We’ve got small volume sets which means our work is in manageable, bite size chunks today. Athletes should be looking at this and thinking about holding onto the dumbbell all the way through, where one arm is resting while the other works and if paced well from the start we can really burn it down at the end of the clock.

Movements

Dumbbell Snatches | Single arm and unbroken

Dumbbell Thrusters | Single arm and unbroken

Double Unders | :30 or less of work

‍ Modifications

DUMBBELL SNATCH

Reduce Loading

Reduce Reps

Hang Power Snatches

Kettlebell Swings

Empty Barbell Hang Power Snatches

‍

DUMBBELL THRUSTERS

Reduce Reps

Reduce Loading

Sub Kettlebell

Sub Empty Barbell

24 Air Squats

‍

DOUBLE UNDERS

Reduce Reps

:30 Time Cap

45 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

:20 Hard Effort On Any Machine

Accessory Work (No Measure)

Lethal Legs

3-4 Super Sets For Quality:

6 Suitcase Bulgarian Split Squats (Each Side)

12 Raised Single Leg Jumps

Rest 1 Minute Between Sets