CrossFit Evergreen – CrossFit

Since U Been Gone (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Dumbbell Front Squats MRx (30/20)’s Rx(40/25)’s Rx+ (50/35)’s

15 Burpee Pull-ups

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* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

Stimulus

Our triplet for today is meant to try and pull you out early and see if you can hold on or if you burn out. We all know what it means when we see big rest between intervals, hard efforts across the board with smart and intentional recovery periods, as long as we are moving while the clock is on we’re winning.

Scoring

Score | Total rounds plus reps across all 3 AMRAPS.

Movements

Calorie Row | about 1:30 or less

Dumbbell Front Squats | about 1:00 or less

Burpee Pull-ups | sets in 1:30 or less

Modifications

27/21 CALORIE ROW

Reduce Reps

1:30 Time Cap

24/18 Calorie Ski

27/21 Calorie Bike

300m Run

200m Air Run

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DUMBBELL FRONT SQUATS

Reduce Loading

Reduce Reps

Single Dumbbell Front Squats

Sub Kettlebell(s)

Sub Empty Barbell

30 Air Squats

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BURPEE PULL-UP

Reduce Reps

Jumping Pull-up From Plate/Box

Burpee to Target

Burpee Only

Jumping Pull-up Only

Burpees + Ring Rows

Accessory Work (No Measure)

“Gun Show”

A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side)

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B. 50 Empty Barbell Curls

CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

Heavy Set of 20)

Stimulus

In part 1, 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.

Split Second (Time)

5 Rounds For Time:

200 Meter Run

10 Hang Clean & Jerks MRx: 75/55 Rx: 95/65 Rx+115/85

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Time Cap: 15 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if you are time capped.

Stimulus

Today’s piece is fast moving, and if you blink, you might miss it! We are trying to push the pace and remain unbroken on our barbell throughout this couplet, which means our breathing and our heart rate are the most important components for success. Smooth and controlled, is fast!

Movements

Runs | 1:00 or less

Hang Clean & Jerks | cycled in 1-2 sets in the workout

Modifications

200M RUN

Reduce Distance

1:00 Time Cap

250/225m Row

175/150m Ski

500/450m Bike

150m Air Run

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HANG CLEAN & JERK

Reduce Loading

Reduce Reps

Hang Power Clean Only

Power Clean Only

Push Jerk Only

Sub Dumbbells

Kettlebell Swing

CrossFit Evergreen – CrossFit

The Powers That Be (Time)

“The Powers That Be”

3 Rounds For Time:

400 Meter Run

20 Power Snatches MRx: 55/45, Rx: 75/55, Rx+: 95/65

400 Meter Run

20 Burpee Box Jumps (24″/20″)

Time Cap: 30 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

– Overview: Lots to think

– Runs: 2:00 or less across all of your rounds.

– Power Snatches. These are meant to be light power snatches that you can cycle through in 1-3 sets.

– Burpee Box Jumps: These should take no longer than 2:00 to complete. Reduce reps if needed to accomplish this.

– Score: Time to complete work. Add 1s per rep if you are time capped.
MODIFICATIONS

400M RUN

– Reduce Distance

– 2:15 Time Cap

– 500/450m Row

– 400/350m Ski

– 1000/900m Bike

– 300m Air Run

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

BURPEE BOX JUMPS

– Reduce Box Height

– Burpee Box Step-Ups

– Burpees Only

– Box Jumps Only

– Burpee Box Jump Overs

* One Teammate Works at a Time

* Switch Every 200 Meters on Runs

Time Cap: 35 Minutes

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

Build to A Heavy Single Rep
)

– Barbell should come from a rack.

– We’re still focusing on Technical Failure today, which means that we are only working so long as our form and technique are still mostly intact. Once things start to break down or our previous successful rep gets slow and grindy, we will end our build there.

– Score: Load of heaviest single rep.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

– Reduce Loading

Lean and Mean (Time)

“Lean and Mean”

18-15-12-9-6-3 :

Toes to Bar

Front Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85

Calorie Row

Time Cap: 18 Minutes

– Overview: We’ve got a midline hefty triplet today and it’s a fun one! We’re going to feel pretty good through our first couple of rounds of work, but the workout starts to set in somewhere around the round of 12 reps. How well can you hang on to your pace and sets when the grind really begins?

– Toes to Bar: 1-3 sets for the first 3-4 rounds, once we’re in the single digits we should try to get these done unbroken.

– Front Squats: These should be unbroken all the way through. In the bigger sets we may break once quickly.

– Calorie Row: We should be at 1:30 or less for the first round of 18 and the following rounds should get faster from there.

– Score: Time to complete work. Add 1s per rep if you are time capped.
– Athletes should be thinking about their strategy on the toes to bar and breaking early on purpose to hold of the forearm fatigue that will compound as we make our way through these three movements.

– Front squats should be unbroken (or very close to it). These should be done at a smooth pace but not necessarily a sprint if we know it will cost us when we get to the rower. Smooth and steady will help you stay in control of your breathing so that you can hold consistent paces on the row.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

– Alternating V-Ups

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells/Kettlebells

– 36-30-24-18-12-6 Air Squats

CALORIE ROW

– Reduce Reps

– 1:30-1:15-1:00-:45-:30-:15 Time Caps

– 12-10-8-6-4-2 Calorie Ski

– 18-15-12-9-6-3 Bike Erg/Echo/Assault

– 300-250-200-150-100-50m Runs

CrossFit Evergreen – CrossFit

Ground Rule Double (Time)

“Ground Rule Double”

5 Rounds For Time:

50 Double Unders

30/24 Calorie Bike Erg

8 Dumbbell Push Press (R)

8 Dumbbell Push Press (L)

Rest 1 Minute Between Sets

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Time Cap: 30 Minutes

– Overview: We’ve got a hefty dumbbell and a spiked heart rate today with a little bit of recovery time between rounds. We’re giving a solid push on all 3 movements today, but the dumbbell is where the spice starts to hit, working under fatigue with a heavier than normal single arm push press with some tired legs to boot.

– Double Unders: Ideally we’re unbroken today. These should be completed in less than 1:00.

– Calorie Bike Erg: 2:15 or less of work each round, while this is not an easy pace we want to try and recover or control our breathing a bit here.

– Dumbbell Push Press: The weight is meant to be challenging, but sets should still remain unbroken throughout. A brief rest between arms is fine.

– Score: Total time to complete work, including rest. Goal is to be about 20:00 or less total time.
– While we have our longest period of time on the bike today, this may be where some opt to try and maintain a consistent working pace in order to recover their breathing a bit. This will allow them to transition to their dumbbell reps faster.

– With some rest between rounds we should be able to hold a harder pace during our work than we might if there was no rest. Use your rest intentionally by slowing your breathing and trying to recover your heart rate.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30 On Any Machine

30/24 CALORIE BIKE ERG

– Reduce Reps

– 2:15 Time Cap

– 30/24 Calorie Row

– 27/21 Calorie Ski

– 400m Run

– 300m Air Run

DUMBBELL PUSH PRESS

– Reduce Loading

– Sub Kettlebell

– Sub Barbell

– Dumbbell Strict Presses

– 12 Kipping HSPU

CrossFit Evergreen – CrossFit

Power Clean (Power Clean

Build to A Heavy Single
)

– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our build up there.

– While we are building up to a heavy single rep, this may not mean that we are going for a PR today, we should still be determining whether we continue building on whether our form is still sound.

– Score: Load for heaviest single rep.

MODIFICATIONS

– Sub Hang Power Cleans

– Sub Dumbbells/Kettlebells

Hell End (Time)

“Hell End”

3 Rounds For Time:

400 Meter Run

12 Power Cleans MRx: 65/35, Rx: 85/55, Rx+: 105/75

21 Burpees

Time Cap: 18 Minutes

– Overview: Classic CrossFit piece today for 3 fast paced rounds! While the workout itself is meant to be consistent moving from beginning to end, most of us will need to decide which of these 3 movements to use as our pacer and a little bit of recovery for our breathing. Can you hold back a little in Round 1 in order to be able to empty the tank in Round 3?!

– Run: Should be 2:15 or less today, focusing on a consistent pace across all of our rounds should keep us from burning out in round 1.

– Power Cleans: 1-3 sets today in order to maintain the pace of this piece. Weight should not exceed 65% of our 1RM.

– Burpees: Steady pace throughout completed in 2:00 or less today.

– Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are confident with this barbell today should push to complete their cleans unbroken or in two very quick sets. If this is the strategy you go with, you may need to use the burpees OR the run as your pacer to recover your breathing a bit as you work.

– We can choose one of these 3 movements as our pacer today based on our own strengths. Ideally we are picking 2 movements to push the gas, and only 1 to move at a sustainable pace so we can hold a harder pace on the others.

MODIFICATIONS

400M RUN

– Reduce Distance

– 2:15 Time Cap

– 500m Row

– 400/360m Ski

– 1000/900m Bike

– 300m Air Run

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BURPEES

– Reduce Reps

– Remove Push-up (Kick back to plank)

– 2:00 Time Cap

– 21 Cals On Any Machine

– Push-Ups