CrossFit Evergreen – CrossFit

Landmines and Jungle Book (AMRAP – Reps)

Given 2 minutes to work and :30s to switch Do as many reps as possible of the following:

tire strikes

Balou’s “scratchin’ post”

King Louie’s ski jump

LM V-hold and 1-arm chest press

LM rotations

LM row

LM chest fly push ups

LM core rollout

LM Romanian dl

LM hollow hold

LM suitcase dl

Balou’s “scratchin’ post”

King Louies ski jump

tire strikes
– LM v hold and press: feet and torso off ground

LM rotations: wide stance, chest height, press OH with straight arms lower to side

LM row: straddle, raise to chest

LM fly push ups: in-line with bar roll to the side

LM core rollout: push up, roll out bar on the way down

LM Romanian dl: pivot at waist

LM hollow hold: 1 arm press

LM suitcase dl: 1 arm lift

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Be yourself; everyone else is already taken.” —Oscar Wilde

Back Squat (Back Squat

Max Repetitions of Back Squats @ 80-90%

* To Technical Failure
* Add 10# From Last Attempt
)

– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.

– Athletes should aim to complete 4-10 reps at 80-90%

– Score: Load for max rep set and reps.

WARM UP

:60 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

:30 Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

*Build to80- 90% + 10lbs in sets of 2-3 reps at a time.

*Rest at least 2 minutes after final warm-up set before attempting your max set.

Half Kalsu (Time)

“Half Kalsu”

For Time:

50 Thrusters MRx: 75/35, Rx: 105/65, Rx+: 135/95

On the Minute [Starting at 0:00]:

5 Burpees

Time Cap: 15 Minutes

– Overview: Lots of full body push happening in today’s conditioning piece. While we want to complete the thrusters as fast as possible we should be aware that this workout can quickly turn into a trap if we are not careful in the beginning when we’re feeling fresh. Keep your head on straight and don’t let this barbell get the best of you.

– Thrusters: We should be able to complete sets of 5 or more each time we pick up the barbell.

– Burpees: About :20 or less of work each minute.

– Score: Total time to complete 50 thrusters.
– While we want to be strategic, we also want to try and get as much work done early in this piece so that we can settle into a strategy as our fatigue and heart rate start to spike.

– Bigger planned sets in minutes 1-3 will allow athletes to settle into a more conservative set approach once it becomes harder to immediately pick up that barbell after we finish up each set of burpees.

MODIFICATIONS

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 100 Air Squats

BURPEES

– Reduce Reps

– Time Cap

– 5/4 Cals On Any Machine

– Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Champions keep playing until they get it right.” —Billie Jean King

Shell Shocked (Time)

Option B: “Shell Shocked”

5 Rounds:

9 Strict Pull-ups

21 Kettlebell Swings MRx: 25/15, Rx: 35/25, Rx+: 53/35

400 Meter Run

* Rest 1:00 Between Rounds

* Score: Time

Time Cap: 25 Minutes

– Overview: We’ve got some higher volume strict pull-ups paired with kettlebell swings, meaning we want to think of the best way to break up the work in order to hold off the forearm fatigue as long as possible today. Yes, there is rest between each round but it is going to pass fast and we’ll be right back to the pull-up bar.

– Strict Pull-ups: 1:00 or less of work. Chin passes over the top of the bar and elbows/shoulders reach full extension in the bottom range of motion. No use of legs is allowed.

– Kettlebell Swings: 1:00 or less in 1-2 sets. If we break it should be because we plan to, not because we need to.

– Run: About 2:00 of work each round.

– Score: Time to complete work.
STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

400M RUN

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 1000/900m Bike

– 300m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Champions keep playing until they get it right.” —Billie Jean King

Shell Shocked (Time)

Option B: “Shell Shocked”

5 Rounds:

9 Strict Pull-ups

21 Kettlebell Swings MRx: 25/15, Rx: 35/25, Rx+: 53/35

400 Meter Run

* Rest 1:00 Between Rounds

* Score: Time

Time Cap: 25 Minutes

– Overview: We’ve got some higher volume strict pull-ups paired with kettlebell swings, meaning we want to think of the best way to break up the work in order to hold off the forearm fatigue as long as possible today. Yes, there is rest between each round but it is going to pass fast and we’ll be right back to the pull-up bar.

– Strict Pull-ups: 1:00 or less of work. Chin passes over the top of the bar and elbows/shoulders reach full extension in the bottom range of motion. No use of legs is allowed.

– Kettlebell Swings: 1:00 or less in 1-2 sets. If we break it should be because we plan to, not because we need to.

– Run: About 2:00 of work each round.

– Score: Time to complete work.
STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

400M RUN

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 1000/900m Bike

– 300m Air Run

Back and Hip Mobility (No Measure)

Hula Cat/Cow

Scapula Mobilization

Down Dog to Spiderman

Hip Plank Taps

Figure 4 W/ Rotation

Flexion to Open

Z Sit Rotations

Banded Butterfly

CrossFit Evergreen – CrossFit

Dan’s 82’s (Time)

For Time:

82 Sec. Plank

820M Run or Row

82 Hand Release Push Ups

82 Air Squats to a ball

82 Sit Ups Floor to toe touch

820M Run or Row

82 Sec. Plank

*Time Cap: 25:00

CrossFit Evergreen – CrossFit

CFE INSPIRE

The difference between the greats and the legends is their ability to focus for longer periods of time.

~Jordan Burroughs

Dan’s 82’s (AMRAP – Reps)

For Time:

BUY IN:

82 Sec. Plank

820M Run or Row

*82 Hand Release Push Ups

*82 Air Squats to a ball

*82 AbMat Sit Ups ( or Vups or GHD )

BUY OUT:

820M Run or Row

82 Sec. Plank

*Partition middle section however you would like

*Time Cap: 25:00
It’s Dan Lincoln’s 82nd Birthday!

We can chip away at 82’s while having some fun together!

Work on quality of movements today.

Dan’s Grunt Work (No Measure)

3 Cool Moves:

82 Superman’s (or Hip Extensions or Bird Dogs)

82 Calf Raises (on a plate)

82 Glute Bridges

No Measure, just measure up to Dan!