CrossFit Evergreen – CrossFit

Front Squat (Front Squat

Max Repetitions of Front Squats @ 90%

* To Technical Failure

)

– Barbell should come from a rack.

– To Technical Failure means that we are only working so long as our form and technique are still intact. Once things start to break down or our final rep gets slow and grindy, we will end our set there.

– Athletes should build to 85%+10# from our previous attempt.

– Score: Load used for max rep set. Log reps completed in your workout notes section.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 90%+10# in sets of 2-3 reps.

Rest 2:00 before attempting max rep set.

The Swing Of Things (Time)

“The Swing of Things”

For Time:

42 Kettlebell Swings

42/34 Calorie Bike Erg

120 Double Unders

30 Kettlebell Swings

30/24 Calorie Bike Erg

80 Double Unders

18 Kettlebell Swings

18/14 Calorie Bike Erg

40 Double Unders

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

Time Cap: 18 Minutes

– Overview: Big cardio conditioning piece today and with a descending rep scheme, it’s sure to get spicier as the sets get smaller! How do we strategize to make the most of our work and handle the interference that comes with these movements?

– Kettlebell Swings: 1-2 sets, the kettlebell is on the lighter side today, so these are meant to be completed pretty quickly. Kettlebell needs to finish overhead and in line with our shoulders and hips to be considered Rx today.

– Calorie Bike Erg: 3:30, 2:30 and 1:30 or less, respectively.

– Double Unders: Completed in less than 2:00, 1:30 and 1:00, respectively.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should aim to have two movements where we are really pushing the pace and one movement that allows us to catch our breath a little bit while we work.

– The grip fatigue will set in a bit once we get into our second round of work on the kettlebell, some athletes may choose to break their first round to prepare them for the following rounds that are meant to be faster as we go.

MODIFICATIONS

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Russian Kettlebell Swings

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

CALORIE BIKE ERG

– Reduce Reps

– 3:30 Time Cap

– 42/34, 30/24, 18/14 Calorie Row

– 38/30, 27/21, 16/12 Calorie Ski

– 600/400/200m Run

DOUBLE UNDERS

– Reduce Reps

– 180/120/60 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

CrossFit Evergreen – CrossFit

Upstream (Calories)

“Upstream”

5 Rounds x AMRAP 4:

18 Toes to Bar

18 Burpees Over Rower

Max Calorie Row

Rest 4 Minutes Between Rounds

– Overview: Hard effort intervals are on the agenda today! Big rest between working efforts means our intensity should be consistent across our working rounds and makes focusing on recovery during rest periods KEY. Can you increase your calories each round instead of slowly falling off? Last round = Best round is our goal today!

– Toes to Bar: 1-2 sets completed in about :45 or less today, we don’t want to get hung up with small sets or singles today, so choose your reps accordingly if volume will begin to take a toll.

– Burpees Over Rower: Smooth working sets today, keeping our work consistent but just sub maximal so that we can get on the rower with some juice.

– Calorie Row: We are aiming to have about 2:00 on our rower each round.

– Score: Total calories accumulated across all 5 rounds.
– Athletes should be aiming to move smooth and consistent from one movement to the next today. While we are holding pretty hard efforts, we still need to pace and breath through our toes to bar and burpees so that we can put a hard effort in on the rower.

– Hard efforts should still be very strategic today, if you are super confident in your toes to bar, let’s push to hang onto the same sets throughout all rounds and find a consistent but controlled pace on the burpees so we can immediately get our fan moving on the rower.

– If we are not as confident on our toes to bar but we know our abilities there, we can move controlled there and push it a little harder on our burpee pace to make sure we get to the rower with some juice and don’t burn out our toes to bar early.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

BURPEES OVER ROWER

– Reduce Reps

– Regular Burpees

CALORIE ROW

– Sub Bike Erg/Ski/Assault/Echo/Air Run

Mobility Lab (No Measure)

THURSDAY 30 MOBILITY

Child’s Pose (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/ChildsPose.mp4

Shoulder to Floor (1:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/ShoulderToFloor.mp4

Wrist Stretches (1:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/WristStretch.mp4

Laying Front Rack Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/LayingFrontRackStretch.mp4

Down Dog (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/DownDog.mp4

Couch Stretch (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/CouchStretch.mp4

Pigeon Pose (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/pigeon-pose.mp4

Spiderman Hold (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/SpidermanHold.mp4

Frog Stretch (2:00)
(videos-movements/FrogStretch.mp4)

Straddle Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/StraddleStretch.mp4

CrossFit Evergreen – CrossFit

Power Clean (Power Clean

Max Repetitions of Power Cleans @ 90%

* To Technical Failure

)

– 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 max rep set there.

– Reps must be unbroken, we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.

– Score: Load used for max rep set. Log reps completed in your workout notes section.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ A Light Weight

3 Power Cleans @ A Moderate Weight

Build to 90% + 10# in sets of 2-3 reps.

Rest at least 2:00 before max rep set attempt.

High And Mighty (Time)

“High and Mighty”

3 Rounds:

10 Power Cleans MRx:75/45, Rx:95/65, Rx+:115/85

10 Box Jumps (24/20)

Directly Into…

2 Rounds:

10 Power Cleans MRx:95/55, Rx:115/75, Rx+:135/95

10 Box Jumps (24/20)

Directly Into…

1 Round

10 Power Cleans MRx:115/65, Rx:135/85, Rx+:155/105

10 Box Jumps (24/20)

Time Cap: 18 Minutes

– Overview: While our fatigue increases today, so does our barbell weight. The good news, once our first 4 rounds are done we are past the halfway point! As the explosivity of our hip with these two movements begins taking its toll, how well are you able to lean into your technique to get the work done?

– Power Cleans: In the first 4 rounds the barbell should be a weight that is completed unbroken, once we are into the second barbell we can begin to break up in sets. As we arrive at the final bar we are in consistent single reps.

– Box Jumps: We are stepping down off the box, no rebounding . Our pace here should be controlled and consistent and completed in less than 1:00 each time.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should start with a weight that they can hang onto unbroken in the first 4 rounds, as the weight gets more challenging we should have a set plan for completing our reps that lets us keep moving but saves some gas for the final heavy bar.

– Pacing the box jumps is key from the beginning because the sets are small and makes it easy to get carried away early. A pace that will let you move smooth but catch your breath a bit will help you stay consistent in your transitions back to the barbell.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15 Squat Jumps

– Reverse Lunges

CrossFit Evergreen – CrossFit

Overhead Squat (Overhead Squat

Set 1: 6 Overhead Squats @ 52%
Set 2: 5 Overhead Squats @ 61%
Set 3: 4 Overhead Squats @ 70%
Set 4: 6 Overhead Squats @ 55%
Set 5: 5 Overhead Squats @ 70%
Set 6: 4 Overhead Squats @ 73%

Rest 1-2 Min Between Sets)

– The barbell should come from a rack.

– If we tend to struggle with our depth, give yourself a target to squat to or adjust percentages to weights that we can get our hip below our knee.

– Athletes will complete 6 waves of overhead squats starting at 52% and building across sets, if we are moving well.

– Reps must be unbroken to be considered Rx.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATIONS

– Overhead Squat to Target

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
This is a benchmark WOD. Adjust weights and distance accordingly for your level. Nancy is tough, goal is to pick a distance and weight that allows you to keep moving!

– Overview: This is a repeat from 6.12.2023. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?

– Run: Completed in 2:15 or less each round.

– Overhead Squat: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

– Score: Time to complete work.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 1000/800m Bike

– 300m Air Run

OVERHEAD SQUATS

– Reduce Reps/Loading

– Use PVC, Squatting to A Target

– Single Dumbbell Overhead Squats

– Front Squats

– 22 Air Squats

Core Challenge (No Measure)

Accessory

3 Sets For Quality:

40 Second Hollow Hold

20 Medicine Ball Twists [10 Reps Each Side]

40 Second Wall Sit

Rest 1-2 Minutes Between Sets

– Athletes should be aiming for full ranges of motion and quality movement throughout working sets.

– In hollow hold, lower back should maintain curve and contact with floor, there should be no pike in the hip.

– Medicine ball twists should be controlled movement.

– 90 degree on the legs in this wall sit. Hands free, no leaning on legs.

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

MODIFICATIONS

– Sub Dead Bug Hold

– Sub Plank Hold

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Max Repetitions of Bench Press @ 85-90%

* To Technical Failure

)

– Barbell should be taken from a rack.

– To Technical Failure 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.

– Sets must be unbroken to be considered Rx.

– 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: Loads used for max rep set. Log reps completed in your workout notes section.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Joyride (Time)

“Joyride”

6 Rounds For Time:

10 Single Arm Devil’s Press

20/16 Calorie Bike Erg

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

Time Cap: 18 Minutes

– Overview: This couplet is sure to spike our heart rates and breathing too quickly if we aren’t paying attention in our first two rounds. Grip and shoulder fatigue shouldn’t start to play a role until our last round or two, so if we play it smart in the beginning we should be able to hold it off long enough to give a big push in our final round!

– Single Arm Devil’s Press: About 1:00 or less of work. Ensure full lockout overhead at the finish and chest to the floor in the bottom.

– Calorie Bike Erg: 1:30 or less on our bike today. Bike is meant to a solid and consistent effort pace through all rounds.

– Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are comfortable pushing hard on the bike today should go for it, as long as we are able to start our devil’s press quickly and move at a pace to recover our breathing a bit.

– Those unsure about a harder effort bike today should pick a pace that is hard but that they know they can sustain across the workout, and push a little harder on the dumbbell today.

– Definitely a piece that how you start will determine how you finish, it is far better to be able to pick up the pace a little bit each round and empty the tank at the end, than to come out too hot and have our split times fall off hard by the back half.

MODIFICATIONS

DEVILS PRESS

– Reduce Reps

– Reduce Loading

– Single Arm Dumbbell Power Snatch

– Single Arm Dumbbell Burpee Deadlift

– Burpee To Target

– Single Arm Kettlebell Hang Clean & Jerk

– Single Arm Kettlebell Russian Swings

20/16 CALORIE BIKE

– Reduce Distance

– Time Cap

– 20/16 Calorie Row

– 16/12 Calorie Ski

– 200m Run

– 150m Air Run

CrossFit Evergreen – CrossFit

Blistering Pace (Time)

“Blistering Pace”

5 Rounds:

250/225 Meter Row

25-20-15-10-5 Kettlebell Swings MRx: 35/25, Rx: 53/35

Directly Into…

5 Rounds:

200 Meter Run

15-12-9-6-3 Toes to Bar

– Overview: We’ve got two couplets back to back with compounding movements that are sure to effect us as we move through this work today. Being smart about breaks and grip fatigue in the first 5 rounds will allow us to hang on to a solid working pace on the second 5 rounds of work. Lean into your row and run while breaking intentionally on the swings and toes to bar as needed.

– Row: About 1:00 of work.

– Kettlebell Swings: 1-2 sets starting out, aiming for unbroken come the smaller sets.

– Run: About 1:00 of work.

– Toes to Bar: 1-2 sets starting out, aiming for unbroken in the smaller sets.

– Score: Time to complete work.
– Athletes are aiming to maintain or increase their intensity as they work, meaning we need to come out in the first half with the second half in mind. Breaking before we need to break should be in our minds as we chip our way through.

– Rows and runs should be around the 1:00 time frame today all the way through, if we are going to get slowed up or pace somewhere today it will most likely be on the swings and toes to bar.

MODIFICATIONS

250/225M ROW

– Reduce Distance

– 1:00 Time Cap

– 200/180m Ski

– 500/450m Bike

– 200m Run

– 150m Air Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250/225m Row

– 200/180m Ski

– 500/450m Bike

– 150m Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

– Alternating V-Ups