CrossFit Evergreen – CrossFit

Back Squat (Back Squat

On the 2:00 x 8 Sets:
2 Back Squats

*Building In Weight
)

– Barbell should come from a rack.

– Athletes should build across working sets as long as they are moving well.

– Score: Load for heaviest working set of 2 reps.

MODIFICATIONS

– Reduce Percentage

– Box Squat

– Front Squat

Teeter Totter (Time)

“Teeter Totter”

For Time:

500/450 Meter Row

400 Meter Run

30 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55

Rest 3 Minutes

500/450 Meter Row

400 Meter Run

20 Thrusters MRx: 75/45, Rx: 85/55, Rx+: 95/65

Rest 3 Minutes

500/450 Meter Row

400 Meter Run

10 Thrusters MRx: 95/55, Rx: 105/65, Rx+: 115/85

Time Cap: 28 Minutes

– Overview: We’ve got a lung and leg burner today that’s sure to put you into overdrive quickly if you’re not careful! This one is a delicate balance of hard push and maximizing recovery with big rest in between each interval. How fast can you go and how fast can you begin to recover without losing momentum as the weight increases each round?

– Row: About 2:00 of work.

– Run: About 2:00 of work.

– Thrusters: 2:00 or less of work each round.

– Score: Total time to complete work.

MODIFICATIONS

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 60-40-20 Air Squats
– Athletes should know they will most likely be able to go a little harder on the row and run each round than they probably want to, and should try to lean into this a little bit.

– If you are super confident on the barbell today, definitely push to hold similar paces each round on your row and run and plan consistent working sets on the barbell when you get back knowing rest is coming.

– Athletes that are less confident with the thruster may choose to hold consistent but slightly less intense pace on the row and run so that they can hold a consistent working set pace with their barbell.

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Max Repetitions of Bench Press @ 80%

*To Technical Failure
)

– Barbell should be taken from a rack.

– Do not go to failure on this max rep set, go until last rep is a little bit of a grind or your form is breaking down and call it after that rep.

– 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: Enter loading of max set and reps.

MODIFICATIONS

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Lucky Devil (Time)

“Lucky Devil”



For Time [18 Minute Cap]:

100/80 Calorie Bike Erg

50 Toes to Bar

50 Single Arm Devil’s Press MRx: 30/15, Rx: 40/25, Rx+: 50/35

*Partition However You’d Like

– Overview: Today’s piece is a choose your own adventure to kick off the week. On paper it may seem fairly simple, but our high breath rate and grip will both pick up pace very quickly if we don’t find the best way to break this up based on where we are at individually.

– Calorie Bike: 8:00 or less of total work.

– Toes to Bar: 3:00 or less of total work.

– Single Arm Devil’s Press: 7:00 or less of total work.

– Score: Time to complete all work.

MODIFICATIONS

CALORIE BIKE

– Reduce Distance

– Time Cap

– 80/64 Cal Echo or Assault Bike

– 100/80 Cal Row

– 80/64 Cal Ski

– 1,000m Run

– 80/64 Cal Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

SINGLE ARM DEVILS PRESS

– Reduce Reps

– Reduce Loading

– Single Dumbbell Power Snatch

– Single Dumbbell Burpee Deadlift

– Burpee To Target

– Single Kettlebell Hang Clean & Jerk

– Kettlebell Russian Swings
– Athletes may choose to break this up and organize their rounds however they would like, meaning they have an opportunity to set themselves up for success based on their strengths.

– Whatever way we choose today should let us hold a pretty high intensity from beginning to end, get creative and challenge yourself!

– Some options for breaking this up are: Unpartitioned if we are feeling confident in all of these movements and consistently holding intensity all the way through.

5 Rounds:

20/16 Calorie Bike

10 Toes to Bar

10 Single Arm Devil’s Press

10 Rounds:

10/8 Calorie Bike Erg

5 Toes to Bar

5 Single Arm Devil’s Press

Kettlebell Accessory (Weight)

Accessory

3 Giant Sets:

10 Kettlebell Bent Over Rows [Each Side]

10 Russian Kettlebell Swings

10 Kettlebell Romanian Deadlifts

*Move Through With Purpose, But Not Rushed

*Rest As Needed Between Giant Sets

– Giant sets means movements are completed one right after another with no rest between movements.

– Athletes should prioritize moving well throughout each giant set, weight should be challenging but not prevent us from completing unbroken.

– Score: Load used for each giant set. Record other notes in your workout notes section.
Modifications

– Sub Dumbbell

CrossFit Evergreen – CrossFit

The blind leading the “more” blind! AKA Groundhog Day or couples therapy (Time)

In teams of 2 do the following: accuracy rowing

– start with 50m (both partners row)

– 100m, 150m, 200m, etc

– rowing partner will be blindfolded (they are all new and you can keep yours)

– other partner will do (a minimum of 10) V-ups while watching to tell partner when to stop

– penalty burpees are assessed for each meter above or below target distance

CrossFit Evergreen – CrossFit

Back Squat (Back Squat

Max Repetitions of Back Squats @ 80-90%

*To Technical Failure
)

– Athletes should complete 1 set of max back squats to technical failure.

– “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 2-4 reps at 90%.

– Score: Loading and Reps

MODIFICATIONS

– Reduce Percentage

– Box Squat

– Front Squat

Have A Ball (Calories)

“Have A Ball”

On the 3:00 x 5 Rounds:

50-40-30-20-10 Wallballs Marx: 14/10, Rx: 20/14

Max Calorie Row

– Overview: This is a somewhat gnarly interval couplet today, and the first round is a real test and push. With no rest between these intervals we’ve got to move through those first bigger sets of wallballs with real haste in order to earn us some time to accumulate calories on the rower. Who will get to the rower in those first couple of rounds?

– Wallballs: Choose sets that are fast and allow you to keep moving.

– Score: Total calories accumulated on the rower.
– Athletes will get most of their time on the rower in the back half of these intervals, choosing smart but consistent wallball sets is key to keeping things under control in the beginning so you’ve got some gas towards the end.

– Resting your arms by dropping them down between wallball reps may help to hold some of the arm fatigue off, as well as being aware of your breathing during your wallballs.

– Big sprint starts to get the rower fan moving quickly in the back half will help you get the most out of the limited time you’ll have to work on the rower for calories.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75-60-45-30-15 x Air Squats

ROW

– Ski/Bike Erg/Assault/Echo

CrossFit Evergreen – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

1,000/900 Meter Bike Erg

Directly Into…

3-2-1 Rope Climbs (15ft.)

1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.

– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.

– Rope Climbs: About 1:00 of work.

– Bike Erg: About 2:00 of work each round.

– Score: Total time to complete work.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

1000M BIKE

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope
– Athletes that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.

– Bike should be consistent paces throughout.

– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.

– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.

Yoga Mobility (No Measure)

-Kneeling reverse Hip and Spine Opener

-Half Samson With Hamstring Bow

-Single Leg Forward fold

-Child’s Pose with Ext/Int hand Rotation

-Scorpion

-Laying Shoulder Cars with bent knees

-Laying Figure 4 wipers

-Straddle

-Pike

-Butterfly (laying)

CrossFit Evergreen – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

1,000/900 Meter Bike Erg

Directly Into…

3-2-1 Rope Climbs (15ft.)

1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.

– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.

– Rope Climbs: About 1:00 of work.

– Bike Erg: About 2:00 of work each round.

– Score: Total time to complete work.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

1000M BIKE

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope
– Athletes that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.

– Bike should be consistent paces throughout.

– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.

– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.