CrossFit Evergreen – CrossFit

Group warm up (No Measure)

Shaolin lunges 2 x 50 (25/25)

elephant walks 2 x 20 (10/10)

hip flexor/psoas stretch 4 x 30s

A core filled Saturday Chipper (Time)

Do the following in order for time:

10 floor knee tuck to dragon flags

20 elbow plank, hip dips (each side)

30 push up & “scrunch”

40 hollow body hold db floor bench press MRx: 15/10; Rx: 30/20; Rx+: 35/25

50 db/kb bent over row alternating MRx: 15/10; Rx: 30/20; Rx+: 35/25 (25/25)

Rx: 40′; Rx+: 80′ monkey grip kb carry Rx: 70/53

50 weighted knee-in (knee tucks or frog kicks) 20/14

40 floor db skull crushers MRx: 15/10; Rx: 30/20; Rx+: 35/25

30 seated db curls MRx: 15/10; Rx: 30/20; Rx+: 35/25

20 standing db weighted oblique crunches (each side) MRx: 15/10; Rx: 30/20; Rx+: 35/25

300m run

CrossFit Evergreen – CrossFit

Skill Practice (AMRAP – Reps)

Skill Practice

10 Minutes of Jump Rope or Handstand Walks

OPTIONS
* Handstand Walks
* Pull Ups
* Double Unders
* TTB

Make It A Double (Time)

“Make It A Double”

For Time:

21 Pull-ups

42 Double Unders

21 Front Squats

42 Double Unders

18 Pull-ups

36 Double Unders

18 Front Squats

36 Double Unders

15 Pull-ups

30 Double Unders

15 Front Squats

30 Double Unders

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

Time Cap: 15 Minutes

– Overview: We’ve got a mostly gymnastics chipper with a little bit of time under a barbell to break it up today. How well do you know your gymnastics volume while breathing heavy and trying to hold a hard effort pace?

– Pull-ups: 1-3 sets, 1:00 or less of work.

– Front Squats: 1-2 sets.

– Double Unders: 1-2 sets, :40 or less of work.

– Score: Total time to complete work. Add :01 for each rep if time capped.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 63-54-45 Single Unders

– Plate Hops

– 42-36-30 Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 42-36-30 Air Squats
– Athletes should aim to move through this piece in 2 sets or less for each movement and keep their transitions smooth using this time to catch their breath.

– The reps are all low volume and get smaller as you go, so your pace should be increasing as you move through, playing it smart on the bigger sets so that you can give a solid, hard effort through the finish.

– The front squat is on the lighter side today, while this might normally tell us it should be a sprint pace, you may choose to use this as a time to catch your breath and reduce your heart rate for your next set of double unders and pull-ups.

CrossFit Evergreen – CrossFit

Bottom To Bottom Tabata Squats (AMRAP – Reps)

“Bottom to Bottom” Tabata Squats

Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Score: lowest reps in a round.

Skill Practice (AMRAP – Reps)

Skill Practice

10 Minutes of Jump Rope or Handstand Walks

OPTIONS
* Handstand Walks
* Pull Ups
* Double Unders
* TTB

Make It A Double (Time)

“Make It A Double”

For Time:

21 Pull-ups

42 Double Unders

21 Front Squats

42 Double Unders

18 Pull-ups

36 Double Unders

18 Front Squats

36 Double Unders

15 Pull-ups

30 Double Unders

15 Front Squats

30 Double Unders

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

Time Cap: 15 Minutes

– Overview: We’ve got a mostly gymnastics chipper with a little bit of time under a barbell to break it up today. How well do you know your gymnastics volume while breathing heavy and trying to hold a hard effort pace?

– Pull-ups: 1-3 sets, 1:00 or less of work.

– Front Squats: 1-2 sets.

– Double Unders: 1-2 sets, :40 or less of work.

– Score: Total time to complete work. Add :01 for each rep if time capped.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 63-54-45 Single Unders

– Plate Hops

– 42-36-30 Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 42-36-30 Air Squats
– Athletes should aim to move through this piece in 2 sets or less for each movement and keep their transitions smooth using this time to catch their breath.

– The reps are all low volume and get smaller as you go, so your pace should be increasing as you move through, playing it smart on the bigger sets so that you can give a solid, hard effort through the finish.

– The front squat is on the lighter side today, while this might normally tell us it should be a sprint pace, you may choose to use this as a time to catch your breath and reduce your heart rate for your next set of double unders and pull-ups.

CrossFit Evergreen – CrossFit

CrossFit Evergreen – CrossFit

Goblet of Fire (AMRAP – Rounds and Reps)

“Goblet of Fire”

AMRAP 20:

40 AbMat Sit-ups

30/24 Calorie Bike Erg

20 Dumbbell Goblet Reverse Lunges

10 Dumbbell Push Jerks (R)

10 Dumbbell Push Jerks (L)

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

– Overview: We’ve got a good mix of some higher volume and some lower volume sets of movements in today’s AMRAP. This means our pacing will probably vary from a nice consistent cadence to more of a sprint. This gives us a unique opportunity to pay closer attention to our breathing and heart rate as we progress through each round today.

– AbMat Sit-ups: Less than 2:00 of work.

– Calorie Bike: Less than 2:00 of work.

– Dumbbell Goblet Reverse Lunges: About 1:00 of work.

– Dumbbell Push Jerks: Less than 1:00 of work.

– Score: Rounds plus reps completed at 20 minutes.

MODIFICATIONS

SIT-UPS

– Reduce Reps

– Hollow Rocks

CALORIE BIKE

– Reduce Distance

– 1:30 Time Cap

– 30/24 Calorie Row

– 25/20 Calorie Ski

– 300m Run

– 200m Air Run

DUMBBELL GOBLET REVERSE LUNGE

– Reduce/Remove Loading

– Dumbbell Suitcase Lunge

– Sub Kettlebell

– Sub Barbell

DUMBBELL PUSH JERKS

– Reduce Reps/Loading

– Sub Kettlebells

– Push-Ups

– HSPU
– Athletes should be aiming to hold a consistent pace on each round of this workout in order to conserve some energy to pick up the pace and push towards the end of the clock.

– High volume of reps in the first two movements may be where we choose to recover our breathing and heart rate a bit while the low volume reps of work in the second two movements of each round may be where we decided to push the pace.

Roll & Stretch (No Measure)

Couch Stretch

Thoracic Opener – Try Larger Rollers

Lats, Hip Flexors, Quads, Glutes, Calves

Pigeon Z sit

Puppy Pose – Side Puppy

Arms to a T, Knees to Side

Happy Baby

CrossFit Evergreen – CrossFit

Power Clean (Power Clean

Max Repetitions of Power Cleans @ 80%

*To Technical Failure
)

– Athletes should only go to technical failure on their max rep set, once your form starts to break down, end your set.

– Should only make one attempt at our max rep set.

– These reps need to be touch and go to be considered Rx. Bar may rest on shoulders or at the hip, but not on the floor.

– Use small cycled sets of 3-5 to build up to your 80% and practice where you’d like to rest between reps if necessary.

– Score: Number of reps completed for max rep set and your weight used. Record any other information in your workout notes section.

MODIFICATIONS

– Reduce Percentage

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Super Size (Time)

“Super Size”

5 Rounds For Time:

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

10 Burpee Box Jumps (24″/20″)

Time Cap: 15 Minutes

– Overview: This is definitely a couplet where you want to try and come out smart or conservative and pick up the pace as you go. The spicy combination of these two movements both being explosive hip openers is sure to start to blow up our heart rate as well as slow down our pace if we come out the gate too hot.

– Power Cleans: 1:00 or less. Cycled for quick sets or in fast singles.

– Burpee Box Jumps: 1:30 or less.

– Score: Total time to complete work.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BURPEE BOX JUMPS

– Reduce Box Height

– Burpee Box Step-Ups

– Burpees Only

– Box Jumps Only

– Burpee Box Jump Overs
– Athletes should play it smart from the start on this one, coming out at a pace that is very sustainable and trying to increase their intensity as they get into the last couple of rounds.

– Those who are comfortable cycling this weight should pick smart sets that allow them to keep their breathing and heart rate under control, allowing a smooth consistent pace on the burpee box jumps.

– Those who are less comfortable with this weight on the barbell and/or the burpee box jumps should find a consistent pace of quick singles on the bar to achieve the stimulus without blowing up early. Cadence is key.