CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

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Rest 3 Minutes Between Rounds

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Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)

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Time Cap: 30 Minutes

Scoring

Score | Total Time (Including Rest)

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

Modifications

DOUBLE UNDERS

Reduce Reps

120 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

240 Meters on Ski Erg

1:00 Effort On Any Machine

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SIT-UPS

Reduce Reps

Hollow Rocks

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30/24 CALORIE ROW

Reduce Distance

2:00 Time Cap

25/20 Calorie Ski

30/24 Calorie Bike Erg

25/20 Calorie Echo

400m Run

300m Air Run

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DUMBBELL HANG SNATCH

Reduce Loading

Reduce Reps

Regular Dumbbell Power Snatches

Dumbbell Hang Power Cleans

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

Accessory Work (No Measure)

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

‍

Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)

‍

Time Cap: 30 Minutes

Scoring

Score | Total Time (Including Rest)

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

Modifications

DOUBLE UNDERS

Reduce Reps

120 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

240 Meters on Ski Erg

1:00 Effort On Any Machine

‍

SIT-UPS

Reduce Reps

Hollow Rocks

‍

30/24 CALORIE ROW

Reduce Distance

2:00 Time Cap

25/20 Calorie Ski

30/24 Calorie Bike Erg

25/20 Calorie Echo

400m Run

300m Air Run

‍

DUMBBELL HANG SNATCH

Reduce Loading

Reduce Reps

Regular Dumbbell Power Snatches

Dumbbell Hang Power Cleans

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

Accessory Work (No Measure)

Gun Show

A) 3×10 Wide Grip Pull-ups

B) 60 Alternating Bicep Wall Curls (30 Each Arm)

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets

CrossFit Evergreen – CrossFit

Shoulder Press (On the 3:00 x 3 Sets:

3 Strict Press

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* 5 Second Negative

* Build In Weight

‍)

Stimulus

This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.

Omar (Time)

For Time

10 Thrusters (95/65 lb)

15 Bar-Facing Burpees

20 Thrusters (95/65 lb)

25 Bar-Facing Burpees

30 Thrusters (95/65 lb)

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Time Cap: 18 Minutes

Scoring

Score | Time to complete work. Add 1s per rep not completed if time capped.

Movements

Thrusters | 1, 1-2, 1-3 sets respectively today. Loading should not exceed 55% of your 1rm thruster.

Bar-Facing Burpees | We should be able to complete 10+ burpees in 1 minute or less or adjust the reps.

‍ Modifications

THRUSTERS

Reduce Loading

Reduce Reps

Thruster to Depth Target

Sub Dumbbell(s)

Sub Front Squats

Sub Push Press

20-40-60 Air Squats

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BAR-FACING BURPEES

Reduce Reps

Lateral Barbell Burpees

Burpee To Target

Regular Burpees

15/12-25/20-35/28 Calories On Any Machine

Accessory Work (No Measure)

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

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Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Clown Around (Team Version) (Calories)

[TEAMS OF 3]

AMRAP 30:

50 Double Unders

200 Meter Run

10 Push Jerks MRx (115/80) Rx (135/95) Rx+(155/105)

Max Calorie Bike Erg

Scoring

Score | Total Calories on Bike

‍ Stimulus

We have a team workout today where we are trying to accumulate as many calories on the bike as we can. Teams will waterfall start, once partner one makes it through and gets to the bike, partner two will start. Once partner two gets to the bike, partner one will rest, and partner 3 will start their round. They will continue in this fashion until the thirty minute clock is up. We have a lot of cardio combined with some weightlifting, be sure athletes choose an appropriate weight, that will allow them to go unbroken for the most part.

Movements

Double Unders | 1:00 or less

Run | 1:00 or less

Push jerks | Moderately challenging, but unbroken

Modifications

DOUBLE UNDERS

Reduce Reps

:30 Time Cap

75 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

150m on Ski Erg

:30 On Any Machine

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200M RUN

Reduce Distance

1:00 Time Cap

250/225m Row

225/200m Ski

500/450m Bike

150m Air Run

15/12 Calorie Echo/Assault

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PUSH JERKS

Reduce Reps/Loading

Sub Dumbbells/Kettlebells

Push-Ups

HSPU

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CALORIE BIKE ERG

Sub Row/Ski/Air Run/Echo/Assault

Accessory Work (No Measure)

Killer Core

3-4 Sets For Quality:

Big Set Toes to Bar

20 V-Ups

20 Sit-ups

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Rest 2-3 Minutes Between Sets

CrossFit Evergreen – CrossFit

Front Squat (Heavy Set of 20

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* Look To Beat Attempt From 7/12/24 )

Stimulus

We have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift.

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Time Cap: 18 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

Stimulus

In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.

Movements

Power Cleans | Loading should not exceed 60% of your 1RM clean

Pull-Ups | Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed.

Front Squats | Athletes should be able to complete every round in 1-2 sets.

Modifications

POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

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PULL-UPS

Reduce Reps

Banded

Strict

Ring Rows

Alternating Dumbbell Plank Rows

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FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

30-24-18-12-6 Air Squats

Accessory Work (No Measure)

Lethal Legs

4 Sets

10 Goblet Split Squats (right)

:10 Goblet Split Squat Hold (right)

10 Goblet Split Squats (left)

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with

CrossFit Evergreen – CrossFit

Hold Still (Time)

5 Rounds For Time:

400 Meter Run

30 AbMat Sit-ups

20 Lateral Barbell Burpees

10 Front Rack Reverse Lunges MRx (75/55) Rx (95/65) Rx+ (115/85)

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Time Cap: 35 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

‍ Stimulus

It’s a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we’re going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!

Movements

Run | 2:15 or less here today.

AbMat Sit-ups | Aim for 1:00 or less

Lateral Barbell Burpees | 1:30 or less on these

Front Rack Reverse Lunges | Unbroken sets once we pick up the bar. These are about :30 or less of work.

Modifications

400M RUN

Reduce Distance

2:15 Time Cap

500/450m Row

450/400m Ski

1000/900m Bike

300m Air Run

30/26Calorie Echo/Assault

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SIT-UPS

Reduce Reps

Hollow Rocks

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LATERAL BARBELL BURPEES

Reduce Reps

Regular Burpees

20/15 Calories On Any Machine

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BARBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading

Sub Forward Lunges

Sub Dumbbells (Front Rack or Suitcase)

Sub Kettlebells (Front Rack or Suitcase)

Sub Goblet Reverse Lunges

Accessory Work (No Measure)

Bulletproof Shoulders

2 Sets

30 Banded pull aparts

30 Supinated pull aparts

30 Banded face pulls

*Anchor band to rig for face pulls