CrossFit Evergreen – CrossFit

Hector (Weight)

“Hector”

18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

Score = Clean Weight

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Fourth Number = Change of Direction or Pause Between Concentric and Eccentric

Goal / Stimulus / Objectives

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

Travel/Hotel/Limited Equipment (No Measure)

18:00 EMOM

minute 1: 8 Dual Dumbbell Bench Press @ 31×1 Tempo

minute 2: 9 Dual Dumbbell Deadlift + 6 Dual Dumbbell Power Cleans

minute 3: Rest

Bench @ Challenging Unbroken Loads

Dumbbell Loads: Choice, Challenging

* Cleans are TnG

Accessory Work (No Measure)

4-5 Sets, For Quality

8 Barbell Bent Over Row 21×1 Tempo

4-6 Strict Dips @ 42×1 Tempo

Loads: Choice

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Fourth Number = Change of Direction or Pause Between Concentric and Eccentric

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%
)

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Goal / Objectives / Notes

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

Notes: This workout is a mid-cycle test for us with the objective of really selling out and going for this one. For our top end athletes this is a hard push from the Rower all the way through to the Pull-Ups with the Row at around 2k effort, the Thrusters unbroken and the Pull-Ups unbroken. For most of our athletes, they will need to pace along the way and hold the Row back to around 5k pace and decide on the best strategy for the Thrusters with the goal of breaking into 3 sets or less. these are meant to be fast and cyclical. Then athletes should have a plan of attack on the Pull-Ups with the ideal of hitting quick sets of 5-10 reps at a time to finish the workout. Ideally scale to a Pull-Up mod that allows for fast reps as that is the focus today.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

1000m Run

50 Dumbbell Thrusters

30 Pull-Ups

Dumbbells: 25/15lb, 12/7kg

Recovery (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Sets

10 Lateral Hop Over PVC (No Rebound)

5/5 Hanging Windshield Wipers

The goal here is quality, explosive movement for the lateral PVC hop overs. Pick a height that is challenging but repeatable with just a quick reset in between reps. The hanging windshield wiper, either variation, is very difficult so if needed perform 15/15 Weighted Russian Twists

CrossFit Evergreen – CrossFit

Skadoosh! (AMRAP – Rounds and Reps)

“Skadoosh!”

3 Person Teams

20:00 AMRAP

3k Bike

(Rx+) 15 Ring Muscle-Up (Rx=15 Strict Pull-ups/MRx=20 Ring Rows)

15 Burpee Box Jump Overs 24/20′ (MRx=Burpee Step Overs)

Goal: 3+ Rounds

Stimulus: Team Conditioning / Gymnastics Focus

RPE: 7/10

Primary Objective: Complete each round evenly across all 3 partners. This will look like 1k + 5 Ring Muscle-Ups + 5 Burpee Box Jumps each.

Secondary Objective: Increase pace each round on this workout, where the final effort should have you completing 3 rounds and then picking up the pace to see as far as you can get into round 4.

The overall flow of the workout today will keep volume lower, but the movements of course lend to a little higher intensity focus today. The rest being pretty significant between movements today at 1:2, means that we can really work to push the pace and hit quality sets each time we tackle a movement. Ideally we will see one partner on the bike for about 30-60 seconds at a time, rotating until 3k is accomplished. Then we are looking for athletes to tackle sets of 2-5 Ring Muscle-Ups and 5 Burpee Box Jump Overs at a time rotating between all 3 partners. This will keep the flow of the workout going and the most total rounds achieved.

Travel/Hotel/Limited Equipment (No Measure)

3 Person Teams

20:00 AMRAP

1k Run

15 Strict Pull-Ups

15 Strict Dips or 30 Push-Ups

15 Burpee Bench Jump Overs

Accessory Work (No Measure)

Part A)

Tempo Strict Pull-Ups

For Quality:

6 x 3 Reps @ 31×1

Or

Tempo Ring Rows

6 Sets x 5 Reps @ 31×1

This tempo denotes a 3 second negative, 1 second hang in the bottom, explosive pull to the top, and a 1 second hold over the bar each rep. Keep the tempo true, adding assistance/load as needed. These sets must remain unbroken.

Part B)

For Quality:

5 Sets:

6 P-Bar Dips 20×1

50ft (15m) Dual Kettlebell Overhead Carry

-rest as needed b/t sets-

CrossFit Evergreen – CrossFit

Mantis (Time)

“Mantis”

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: MRx 95/65lc, Rx 135/95lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

400m Run

20 Alternating Dumbbell Snatch

400m Run

10 Dual Dumbbell Power Cleans

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

Recovery (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Mantis (Time)

“Mantis”

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: MRx 95/65lb, Rx 135/95lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

400m Run

20 Alternating Dumbbell Snatch

400m Run

10 Dual Dumbbell Power Cleans

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

Recovery (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Mantis (Time)

“Mantis”

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: MRx 95/65lb, Rx 135/95lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

400m Run

20 Alternating Dumbbell Snatch

400m Run

10 Dual Dumbbell Power Cleans

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

Recovery (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose