CrossFit Evergreen – CrossFit

Hold It Together (Time)

“Hold It Together”

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20″)

Dumbbells: Mrx: 20/15, Rx: 35/25

* Partition However You’d Like

Time Cap: 35 Minutes

– Overview: Who doesn’t love a good “choose your own adventure” day, Tribe! We’ve got a nice hefty grip piece in front of us with lots of opportunity to strategize and adjust our approach, in order to make the most of the work ahead. Are you a go big sets or go home style athlete, or are you a small manageable bites type?

– Calorie Row: The row should account for no more than about 15 total minutes of our working time today, putting us at a 10 calorie per minute or more pace.

– Pull-ups: Total time on our pull-ups is probably going to be in the 6 total minutes or less range, meaning we can complete about 10 reps within a :30 window. Consider reducing your reps or combining a scale to accomplish this.

– Dumbbell Box Step-ups: A good chunk of our time will be spent here with these, as they are the most time consuming. If we can complete 8-10 reps within a minute, we’re in pretty good shape!

-Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are stronger at one movement than the others may choose to complete one and then break up the others into manageable sets. Some may break it all up into set rounds, and then there may be a daring few who opt to complete the work unpartitioned. (Same time frames apply)

– Whatever strategy we come into the workout with, keep it in your mind that you have the ability to adjust or change it if things start to get a bit sticky along the way.

MODIFICATIONS

CALORIE ROW

– Reduce Reps

– 135/110 Calorie Ski

– 150/120 Calorie Bike

– 150/120 Calorie Air Run

– 135/110 Calorie Echo/Assault Bike

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DUMBBELL BOX STEP-OVERS

– Reduce Reps/Loading/Box Height

– Single Dumbbell/Kettlebell Box Step-ups

– Double Kettlebell Box Step-ups

– Dumbbell Forward/Reverse Lunges

Lethal Legs (No Measure)

Accessory [Lethal Legs]

6 Rounds:

20 Seconds Goblet Squats 35 / 25 lb

10 Seconds Rest

Directly Into…

6 Sets:

20 Seconds Wall Sit

10 Seconds Rest

– Athletes should prioritize their working time on this piece by pushing for reps during the goblet squat portion and holding good form (at parallel) during their wall sits.

– Loading is not meant to be super heavy, we should be able to move for the full :20 each round.

– Score: Work completed. Add any other notes to your workout notes section.

CrossFit Evergreen – CrossFit

Hold It Together (Time)

“Hold It Together”

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20″)

Dumbbells: Mrx: 20/15, Rx: 35/25

* Partition However You’d Like

Time Cap: 35 Minutes

– Overview: Who doesn’t love a good “choose your own adventure” day, Tribe! We’ve got a nice hefty grip piece in front of us with lots of opportunity to strategize and adjust our approach, in order to make the most of the work ahead. Are you a go big sets or go home style athlete, or are you a small manageable bites type?

– Calorie Row: The row should account for no more than about 15 total minutes of our working time today, putting us at a 10 calorie per minute or more pace.

– Pull-ups: Total time on our pull-ups is probably going to be in the 6 total minutes or less range, meaning we can complete about 10 reps within a :30 window. Consider reducing your reps or combining a scale to accomplish this.

– Dumbbell Box Step-ups: A good chunk of our time will be spent here with these, as they are the most time consuming. If we can complete 8-10 reps within a minute, we’re in pretty good shape!

-Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are stronger at one movement than the others may choose to complete one and then break up the others into manageable sets. Some may break it all up into set rounds, and then there may be a daring few who opt to complete the work unpartitioned. (Same time frames apply)

– Whatever strategy we come into the workout with, keep it in your mind that you have the ability to adjust or change it if things start to get a bit sticky along the way.

MODIFICATIONS

CALORIE ROW

– Reduce Reps

– 135/110 Calorie Ski

– 150/120 Calorie Bike

– 150/120 Calorie Air Run

– 135/110 Calorie Echo/Assault Bike

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DUMBBELL BOX STEP-OVERS

– Reduce Reps/Loading/Box Height

– Single Dumbbell/Kettlebell Box Step-ups

– Double Kettlebell Box Step-ups

– Dumbbell Forward/Reverse Lunges

Lethal Legs (No Measure)

Accessory [Lethal Legs]

6 Rounds:

20 Seconds Goblet Squats 35 / 25 lb

10 Seconds Rest

Directly Into…

6 Sets:

20 Seconds Wall Sit

10 Seconds Rest

– Athletes should prioritize their working time on this piece by pushing for reps during the goblet squat portion and holding good form (at parallel) during their wall sits.

– Loading is not meant to be super heavy, we should be able to move for the full :20 each round.

– Score: Work completed. Add any other notes to your workout notes section.

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Build to A Heavy Single
)

– Barbell should be taken from a rack.

– We are still going To Technical Failure, which means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Load used for heaviest single.

MODIFICATIONS

– Reduce Percentage

– Sub Dumbbells

– Sub Floor Press

Fair Game (Calories)

“Fair Game”

On the 2:00 x 8 Sets:

9 Kettlebell Swings MRx: 35/25, Rx: 53/35

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike Erg

– Overview: In these intervals we are being asked for a hard effort from start to finish of each 2 minute round. With no rest between rounds this may look like a tall order. The biggest goal today is to get to that bike and still be able to go hard!

– Kettlebell Swings: Unbroken sets across all rounds. While the weight is meant to be challenging, it should not force us to break. We should be finishing with Kettlebell directly overhead, stacked.

– Hand Release Push-ups: Unbroken sets here as well. In order to maintain intensity throughout, adjust the reps as needed to hold smooth unbroken sets.

– AbMat Sit-ups: Speed is the intent here today as well. These should be kept to about :40 of work or less.

– Score: Total calories accumulated across all 8 rounds. Leave screen running throughout.
– Athletes are aiming to hold a very high effort intensity today across their rounds because this is a race against the clock to earn time on our bike. These reps seem very manageable as is, but when you put them to a short clock, they compound quickly.

– Goal is to get to the bike today with around :30 to earn some calories each round. While we may want to push on the first working movements, today’s workout is not meant to be broken up or strategized. Choose reps that will allow you to hold high effort and have time on the bike.

– The majority should be considering reducing their push-ups reps before reducing the other two movements, as the push-ups are what will become the sticking point for most.

MODIFICATIONS

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

HAND RELEASE PUSH-UPS

– Reduce Reps

– Regular Push-Ups

– Box/Bench/AbMat Target Push-Ups

– Dumbbell Floor Press

SIT-UPS

– Reduce Reps

– Hollow Rocks

CALORIE BIKE ERG

– Row/Ski/Assault/Echo/Air Run

CrossFit Evergreen – CrossFit

Age test (No Measure)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

CrossFit Evergreen – CrossFit

Age test (No Measure)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

Father’s Day Rodeo workout (Time)

Buy in: 15 diamond push ups

then

4 rounds

10 unbroken bench press Rx:115/80; Rx+: 135/95

10 db curls each arm Rx: 30/20; Rx+: 40/25

10 db kickbacks each arm Rx: 30/20; Rx+: 40/25

30 flutter kicks

then

Cash out: 15 wide push ups

CrossFit Evergreen – CrossFit

Age test (Time)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

Father’s Day Rodeo workout (Time)

Buy in: 15 diamond push ups

then

4 rounds

10 unbroken bench press Rx:115/80; Rx+: 135/95

10 db curls each arm Rx: 30/20; Rx+: 40/25

10 db kickbacks each arm Rx: 30/20; Rx+: 40/25

30 flutter kicks

then

Cash out: 15 wide push ups