CrossFit Evergreen – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
35 Minute Time Cap

Modifications

AIR SQUATS ‍

Reduce Reps

Squat To A Box

Reverse Lunges

‍

POWER CLEANS

Reduce Loading

Reduce Reps

Hang Power Cleans

Sub Dumbbells

Sub Kettlebell Hang Power Cleans

‍

STRICT PULL-UPS

‍ Reduce Pull-Ups

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

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400 METER RUN ‍

Reduce Distance

500/450m Row

400/360m Ski

1000/900m Bike

300m Air Run

CrossFit Evergreen – CrossFit

Kili Challenge WOD (Time)

10 Rounds for Time:

1 Sumo Deadlift High Pull

9 Box Jumps 24/20

3 Push Press

4 Power Cleans

1 Thruster

200M Run after each round

This WOD is designed with 10 Rounds, for the 10 Mothers in Malawi we are supporting, and reps that represent the 19,341 feet we are summiting with your support to break the cycle of poverty for the next generation.

CrossFit Evergreen – CrossFit

Back 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.

Pandora’s Box (Time)

For Time:

60 Burpee Box Jumps (24″/20″) MRx= Step-ups

‍

Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row

‍

Time Cap: 18 Minutes

Scoring

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

Today’s piece requires knowing where to push and where to pace. These two movements don’t allow a lot of space to breathe unless we choose where that’s going to be. While we have to hold a pretty hard pace on our row to give ourselves time on the burpee box jumps, if we come out frantically trying to accumulate our burpee box jumps, our row will suffer down the line.

Movements

Burpee Box Jumps | at least 8 or 9 reps per round.

‍

Row | About 1:00 or less

Modifications

250/225M ROW

Reduce Distance

1:00 Time Cap

200/180m Ski

500/450m Bike

200m Run

150m Air Run

‍

BURPEE BOX JUMPS

Reduce Box Height

Burpee Box Step-Ups

Burpees Only

Box Jumps Only

Burpee Box Jump Overs

CrossFit Evergreen – CrossFit

More or Less (AMRAP – Reps)

“More Or Less”

AMRAP 7:

1,200 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

‍

AMRAP 7:

1,000 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

‍

AMRAP 7:

800 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

‍

AMRAP 7:

600 Meter Run

Max Calorie Bike Erg

Scoring

Score | Total calories accumulated on the bike

Stimulus

We’ve got four big intervals of mono-structural work today, and these two movements can definitely interfere with each other if we are not paying attention to our breathing and form. We want to earn more time on the bike to build calories, but if we come out too hot on the runs, it may work against us.

Movements

Runs | Less than 6:00, 5:00, 4:00, 3:00 each round respectively.

‍

Bike | Aiming to have at least 1:00, 2:00, 3:00, 4:00 respectively on the bike each round

Modifications

1200/1000/800/600M RUN

Reduce Distances

6:00, 5:00, 4:00, 3:00 Caps

1500/1250/1000/750M, 1350/900/450/225M Row

800/600/400/200M Ski

2000/1500/1000/500M, 1800/1350/900/450M Bike

900/750/600/450M Air Run

‍

CALORIE BIKE ERG

Sub Ski/Assault/Echo/Air Run

CrossFit Evergreen – CrossFit

More or Less (Calories)

“More Or Less”

AMRAP 7:

1,200 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

‍

AMRAP 7:

1,000 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

‍

AMRAP 7:

800 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

‍

AMRAP 7:

600 Meter Run

Max Calorie Bike Erg

Scoring

Score | Total calories accumulated on the bike

Stimulus

We’ve got four big intervals of mono-structural work today, and these two movements can definitely interfere with each other if we are not paying attention to our breathing and form. We want to earn more time on the bike to build calories, but if we come out too hot on the runs, it may work against us.

Movements

Runs | Less than 6:00, 5:00, 4:00, 3:00 each round respectively.

‍

Bike | Aiming to have at least 1:00, 2:00, 3:00, 4:00 respectively on the bike each round

Modifications

1200/1000/800/600M RUN

Reduce Distances

6:00, 5:00, 4:00, 3:00 Caps

1500/1250/1000/750M, 1350/900/450/225M Row

800/600/400/200M Ski

2000/1500/1000/500M, 1800/1350/900/450M Bike

900/750/600/450M Air Run

‍

CALORIE BIKE ERG

Sub Ski/Assault/Echo/Air Run

CrossFit Evergreen – CrossFit

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.

Dead Battery (Time)

“Dead Battery”

10 Rounds For Time:

1 Deadlift, 1 Toes to Bar

25 Double Unders

2 Deadlifts, 2 Toes to Bar

25 Double Unders

…

10 Deadlifts, 10 Toes to Bar

25 Double Unders

‍

Deadlift: MRx (155/105) Rx (185/135) Rx+ (225/155)

‍

Time Cap: 18 Minutes

Stimulus

The tables have turned today and we’re climbing the ladder instead of descending. While the first 6-7 rounds may feel pretty smooth and solid, the workout really sets in about 7-8 rounds in and will test whether or not we have the capacity to hold our starting intensity or if we have to break and adjust in order to finish the climb.

Scoring

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

Movements

Deadlift | could do 10 unbroken when fresh

‍

Toes to Bar | 1-2 sets throughout.

‍

Double Unders | Unbroken sets, completed in :30 or less today.

Modifications

DEADLIFT

Reduce Loading

Reduce Reps

Sub Dumbbells or Kettlebells

Good Mornings

Kettlebell Sumo Deadlift

‍

TOES TO BAR

Reduce Reps

Toes To As High As Possible

Knees To Chest

Sit-Ups

V-Ups

‍

DOUBLE UNDERS

Reduce Reps

35 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

:20 On Any Machine