CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

Heavy Set of 20

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* 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

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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

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

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POWER CLEANS

Reduce Loading

Reduce Reps

Hang Power Cleans

Sub Dumbbells

Sub Kettlebell Hang Power Cleans

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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

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Every 2 Minutes [Starting at 0:00]:

250/225 Meter 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

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.

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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

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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

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Rest 3 Minutes

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AMRAP 7:

1,000 Meter Run

Max Calorie Bike Erg

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Rest 3 Minutes

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AMRAP 7:

800 Meter Run

Max Calorie Bike Erg

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Rest 3 Minutes

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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.

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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

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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

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Rest 3 Minutes

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AMRAP 7:

1,000 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

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AMRAP 7:

800 Meter Run

Max Calorie Bike Erg

‍

Rest 3 Minutes

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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

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CALORIE BIKE ERG

Sub Ski/Assault/Echo/Air Run