CrossFit Evergreen – CrossFit

Butterflies (Time)

“Butterflies”

5 Rounds For Time:

30/24 Calorie Bike Erg

30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35

10-20-30-40-50 Box Jumps (24″/20″)

– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.

– Bike Erg: 2:00 or less.

– Russian Kettlebell Swings: 1-2 sets.

– Box Jumps: Full extension of hip and knees on top of the box.

– Score: Time to complete work.
MODIFICATION

CALORIE BIKE ERG

– Reduce Reps

– 2:00 Time Cap

– 25/20 Cal Echo Bike

– 30/24 Calorie Row

– 25/20 Calorie Ski

– 400m Run

– 300m Air Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Sub Eye Level Dumbbell Swing

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15-30-45-60-75 Squat Jumps

– Reverse Lunges

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms

CrossFit Evergreen – CrossFit

Butterflies (AMRAP – Reps)

“Butterflies”

5 Rounds For Time:

25/20 Calorie ski Erg

30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35

10-20-30-40-50 Box Jumps (24″/20″)

– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.

– Ski Erg: 2:00 or less.

– Russian Kettlebell Swings: 1-2 sets.

– Box Jumps: Full extension of hip and knees on top of the box.

– Score: Time to complete work.
MODIFICATION

CALORIE BIKE ERG

– Reduce Reps

– 2:00 Time Cap

– 25/20 Cal Echo Bike

– 30/24 Calorie Row

– 400m Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Sub Eye Level Dumbbell Swing

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15-30-45-60-75 Squat Jumps

– Reverse Lunges

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms

CrossFit Evergreen – CrossFit

Butterflies (Time)

“Butterflies”

5 Rounds For Time:

25/20 Calorie ski Erg

30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35

10-20-30-40-50 Box Jumps (24″/20″)

– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.

– Ski Erg: 2:00 or less.

– Russian Kettlebell Swings: 1-2 sets.

– Box Jumps: Full extension of hip and knees on top of the box.

– Score: Time to complete work.
MODIFICATION

CALORIE BIKE ERG

– Reduce Reps

– 2:00 Time Cap

– 25/20 Cal Echo Bike

– 30/24 Calorie Row

– 400m Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Sub Eye Level Dumbbell Swing

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15-30-45-60-75 Squat Jumps

– Reverse Lunges

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

Max Unbroken Deadlift Reps @ 80%

*Work To Technical Failure
)

– Athletes should complete 1 set of max deadlifts 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 6-12 reps at 80%.

– Score: Loading. Log reps into your notes.

MODIFICATION

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

Max Unbroken Deadlift Reps @ 80%

*Work To Technical Failure
)

– Athletes should complete 1 set of max deadlifts 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 6-12 reps at 80%.

– Score: Loading. Log reps into your notes.

MODIFICATION

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Charley Horse (Time)

“Charley Horse”

5 Rounds For Time:

200 Meter Run

10 Deadlifts MRx: 165/105, Rx: 205/135, Rx+: 245/165

15 Push-ups

– Overview: This workout requires pacing and smart breaks in the opening rounds to fight off the fatigue and maintain our intensity through the end. Do you know your strengths and weaknesses well enough to decide where to push and where to pull back a bit in this piece?

– Run: 1:00 or less.

– Deadlifts: 2 sets or less.

– Push-ups: 1-3 sets.

– Score: Time to complete work.
– Athletes should choose a pace in the beginning that lets them continuously move and use any energy left during the final round or two to maintain their intensity.

– This workout is not won during the run, a hard enough effort to get you back in to your bar, but lets your arms and breathing recover a little.

MODIFICATION

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250m Row

– 160m Ski

– 400m Bike

– 150m Air Run

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

CrossFit Evergreen – CrossFit

The DeLorean (5 Rounds for reps)

“The DeLorean”

5 Rounds x AMRAP 4:

15 Toes to Bar

30/24 Calorie Row

60 Double Unders

Max Calorie Row

*Rest 3 Minutes Between Rounds

– Overview: Big rest between matching time intervals of work means holding the same intensity or trying to increase our intensity as we go. Do you choose a hard effort pace on the first row to gain more time on the second or do you hit the first row at a sustainable pace to be able to hit the second time hard? The choice is yours.

– Toes to Bar: 1-2 Sets in :30 or less.

– Calorie Row: 2:00 or less.

– Double Unders: :45 or less.

– Score: Reps accumulated over all 5 rounds.

MODIFICATION

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CALORIE ROW

– Reduce Reps

– 1:30 Time Cap

– 25/20 Calorie Ski

– 30/24 Calorie Bike Erg

– 25/20 Calorie Echo/Assault Bike

– 400m Run

DOUBLE UNDERS

– Reduce Reps

– 90 Single Unders

– 30 Plate Hops

– 60 Reps of Singles & Doubles (Mix of Both)

– :45 On Any Machine
– Athletes should aim to hit about the same number of calories each round.

– Some athletes may be comfortable pushing the first row to get back to the rower with more time.

Skill Conditioning Progression (Checkmark)

Skill Conditioning Progression

2 Rounds x AMRAP 1:

Handstand Walks

• Rest 1:00 Between AMRAPs

– Rest 2:00 –

2 Rounds x AMRAP 1:

Single-leg Squats (0:30 Right / 0:30 Left)

• Rest 1:00 Between AMRAPs

– Rest 2:00 –

2 Rounds x AMRAP 1:

GHD Sit-ups

• Rest 1:00 Between AMRAPs

– Handstand Walks: The goal is to travel at least 50ft or more per minute. 5ft = 1 rep.

– Single-leg Squats: The goal is to complete at least 10 reps on one leg in 30 seconds.

– GHD Sit-ups: The goal is to complete at least 20 reps per minute.

– Score: Checkmark. 6 Sets of Reps recorded in your own notes. Record in the Workout Notes which reps are for which movement and how it felt.

MODIFICATION

*If you make a substitution, please stay consistent with that substitution for the next 4 weeks.

HANDSTAND WALK

– Handstand Shoulder Taps Against A Wall

– Plank Shoulder Taps

– Double Dumbbell Overhead Carry

– Wall Walks

SINGLE-LEG SQUATS (PISTOLS)

– Assisted Pistols: Use a band or hold onto a rig for support

– Single Leg Squats To A Box

– Single Leg Box Step-Ups

– Reverse Lunges

– Single Dumbbell Box Step-Ups

GHD SIT-UPS

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks
– Handstand Walks: Focus on pressing away from the ground every step and moving your hands at a high cadence. I would prefer smaller, more frequent steps over long, slow steps.

– Single-leg Squats: These require a lot of balance, so make sure you are utilizing your hips to stabilize. Squeeze your glute at the top of each rep to help realign your positioning and ensure you are getting full extension and meeting the movement standards.

– GHD Sit-ups: Press away from the footboard on your way down. After touching the ground overhead, extend your knees violently to initiate the rise of your torso. The moment your torso has risen to parallel, pull against the footpads by acting like you are going to bring your knees to your chest. This will speed up your rise upward and bring you close to the footpads to touch at the top.