CrossFit Evergreen – CrossFit

Huff & Chest Puff (Time)

In teams of two:

– 50 wall ball sit-ups

– 10 push-ups

– 100m row

– 10 bench press

– 155m row

– 10 bench press

– 180m row

– 10 bench press

– 145m row

– 10 bench press

– 120m row

– 10 bench press

– 195m row

– 10 bench press

– 130m row

– 10 bench press

– 105m row

– 10 bench press

– 170m row

– 10 bench press

– 200m row

– 10 bench press

– 50 wall ball sit-ups

MRx: 75/55; Rx: 95/65; Rx+: 135/105

CrossFit Evergreen – CrossFit

Deadlift

Deadlift

https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4

4 Sets:

4 Reps @ 75-80%

*3-5 Second Isometric

*Rest As Needed Between Sets

– For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-5 seconds to get the most out of these reps.

– Score: Enter heaviest set.

prep

 10 Empty Barbell Deadlifts

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

U-Turn (Time)

“U-Turn”

https://ctstorageprod.blob.core.windows.net/videos-coaching/deadlift-chest.mp4

15-12-9-6:
-Deadlifts
(MRx:205/135, Rx:225/155, Rx+:245/175)
-Calorie Bike Erg

Directly Into…

6-9-12-15: 
Toes to Bar
Calorie Bike Erg

– Conditioning Category: Threshold

– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should ideally be completed unbroken but 1 break is okay if needed.

– The bike should not take longer than 2:00 on any round. 

– Toes To Bar: Reps should be completed in no more than 2 sets on any round.

– Score: Total time 

– In the first part of this workout let’s bike at a pace that will allow for unbroken sets of deadlifts. 

– In the second part of the workout, let’s bike at a pace that will allow for as little breaks as possible on the toes to bar.

– This workout is all about continuing to make forward progress. Let’s see if we can keep moving and spend as little time resting as possible.  

Modifications
DEADLIFTS
– Reduce Loading 
– Sub Dumbbells

BIKE ERG
– 30-24-18-12 Cal Row
– 24-18-12-9 Cal Assault or Echo Bike
– 24-18-12-9 Cal Ski or Air Run
– 30-24-18-12 Shuttle Runs (10m)

TOES TO BAR
– Reduce Reps
– Toes To Space 
– Knees To Chest
– Sit-Ups

CrossFit Evergreen – CrossFit

Skiers vs Rowers (Time)

3 Rounds for Time:
500m Row
20 Plank to Pike Ups on a rower seat
60 Second Side Plank (Right)
30 Second Ring Support Hold (Top)
60 Second Side Plank (Left)
30 Second Ring Support Hold (Bottom)
20 M&M’s
500m Ski

-These 3 rounds are for time. Let’s work on quality and intentional movements here. Work at a steady pace and form for your ski and row. Try to improve your row time with new techniques.

– The holds are ideally completed unbroken but if you break, just pick up where you left off when you start back up again.

– Score: Total Time

https://ctstorageprod.blob.core.windows.net/videos-movements/ring-support-top.mp4

https://ctstorageprod.blob.core.windows.net/videos-movements/ring-support-bottom.mp4

Prep
200m Row
100m Ski
10 VUps
10s Side Plank 
10s Ring Support Hold (Top)
10s Side Plank
10s Ring Support Hold (Bottom)  

Modifications
PLANK TO PIKE UPS
-VUps
-Mountain Climbers
-40 sec Plank Hold
RING HOLD
– Bar Support Hold 
– Box Support Hold

CrossFit Evergreen – CrossFit

Shoulder Press

Strict Press

https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-isometric.mp4

4 Sets:

3 Reps @ 75-80%

*3-5 Second Isometric

*Rest As Needed Between Sets

– For EACH strict press, hold for 3-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-5 seconds to get the most out of these reps.

– Score: Enter heaviest set.

Prep

10 Empty Barbell Strict Presses

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Chipper Gone Bad (Calories)

“Chipper Gone Bad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-push-press-cycling.mp4

AMRAP 18:
100 Wallballs
80 Single Dumbbell Snatches
60 Box Jump Overs (24”/20”)
40 Double Dumbbell Push Press
Max Calorie Row  

Wallballs-MRx: 14/12, Rx and Rx+: 20/14
Dumbbells-MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Conditioning Category: Pacer

– Flow: Athletes will perform 100 wallballs, 80 dumbbell snatches, 60 box jump overs, and 40 dumbbell push presses. Once all that work is complete, athletes will accumulate as many calories as possible on the rower in the remaining time of the 18 minute window.

– Wallballs: Athletes should be able to complete sets of 7 or more. Reps should be completed in less than 6:00.

– Dumbbell Snatches: These should be performed as power snatches and athletes should switch arms every rep. Reps should be completed in less than 4:00.

– Box Jump Overs: Athletes are not required to stand fully on the box. You can step or jump off the box today. Reps should be completed in less than 3:00.

– Dumbbell Push Press: Perform with 2 dumbbells. Push jerks will not be allowed. Reps should be completed in less than 2:00.

– Score: Total calories completed. All other reps will not be counted toward your score. if you do not make it to the rower, your score is 0.    

Modifications
WALLBALLS
– Reduce Loading, Target, or Reps
– Single Dumbbell Thrusters
– 200 Air Squats

DUMBBELL SNATCHES
– Reduce Reps or Loading
– Sub Kettlebell Swings
– Sub Empty Barbell Hang Power Snatches

BOX JUMP OVERS
– Reduce Reps or Box Height
– Box Step-Overs
– 120 Dumbbell Jump Overs (Every Jump = 1 Rep)

DUMBBELL PUSH PRESSES
– Reduce Reps or Loading
– Sub Barbell
– Sub Burpees

MAX CALORIE ROW
– Cal Bike
– Cal Ski
– 10m Shuttle Runs

Holds and Midline (Optional) (No Measure)

3 Supersets For Quality:
40 Second KB Front Rack Hold
20 Hip Extensions (Superman’s)
1 Minute Weighted Wall Sit ( with 1 KB)

Rest 1 Minute Between Sets.

– These supersets are NOT for time but the idea here is to move with urgency from station to station then rest for 1 minute after each set is complete.

– The holds are ideally completed unbroken but if you break, just pick up where you left off when you start back up again.

– The KB Hold and wall sit weights are up to you but should be the same across all rounds. Go as heavy as you can while still being able to complete the holds unbroken. 

– The KB Hold should be held front rack style. Use a kettlebell for the wall sit and hold it “goblet style.” The hip extensions should be performed on a GHD. Or Superman’s on the floor.

– Score: No Score.

HIP EXTENSIONS
https://ctstorageprod.blob.core.windows.net/videos-movements/hip-extensions.mp4

WEIGHTED WALL SIT
https://ctstorageprod.blob.core.windows.net/videos-movements/weighted-wallsit.mp4

CrossFit Evergreen – CrossFit

Power Clean

Power Clean & Hang Clean

5 Sets:

1 Power Clean

1 Hang Squat Clean

Performed @ 70-75% 1RM Clean

– Hold onto the bar for both cleans before setting the bar down.

– Rest as needed between sets.

– Score: Enter heaviest lift.

Prep

-Perform 2-3 warmup sets to 70%

Hanging By A Moment (Time)

“Hanging By A Moment”

https://ctstorageprod.blob.core.windows.net/videos-coaching/heel-lock.mp4

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Barbell MRx: 115/65, Rx: 135/85, Rx+: 155/105

– Conditioning Category: Threshold

– Double Unders: Reps should take less than 1:00.

– Hang Power Cleans: Reps should take under 1:00. The weight should be on the moderate side but we should be able to complete the reps unbroken each round.

– Rope Climbs: Reps should take less than :30s each round.

– Note: It will be the athlete’s job to note down the time on the clock at the completion of each round and start their next round exactly 1 minute from then.

– Score: Total time including rest. Make note of how long each round took in your notes if you’d like to have it.

– Try to stay as relaxed as possible on the jump rope. Keep the shoulders down and the grip loose.

– Use the hook grip on the hang power cleans to ensure that you do not lose the barbell due to grip fatigue. Bumping the bar off the quads is the quickest way to get through them. If you are not confident in cycling the bar using the “bump clean,” a traditional hang clean works well here too.

– Be patient on the rope climbs with your foot clamps. We want to give ourselves a solid foot lock so that we do not use the arms more than we need to. See if you can make it up the rope in 3 pulls or less.

Prep
15 Double Unders
5 Hang Power Cleans
1 Rope Climb

Modifications
DOUBLE UNDERS
– Reduce reps
– 45s Time Cap
– 1.5x Single Unders

HANG POWER CLEANS
– Reduce Loading 
– Reduce Reps
– Sub Dumbbells

ROPE CLIMBS
– Reduce Reps
– Reduce Height 
– 3-5 Strict Pull-Ups = 1 Rope
– 3-5 Toes To Bar = 1 Rope
– 5 Ring Rows = 1 Rope

CrossFit Evergreen – CrossFit

Back Squat (
)

Back Squat

https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-isometric.mp4

4 Sets:

3 Reps @ 75-80%

*3-5 Second Isometric

*Rest As Needed Between Sets

– For EACH back squat, hold for 3-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-5 seconds to get the most out of these reps.

– Score: Enter heaviest set.

Prep

10 Empty Barbell Back Squats

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Cement Legs (6 Rounds for time)

“Cement Legs”

https://ctstorageprod.blob.core.windows.net/videos-coaching/front-rack-box-step-ups.mp4

On the 3:00 x 6 Rounds:
300 Meter Run
8 Front Rack Box Step-ups

Box: (24″/20″)
Barbell: MRx: 55/45, Rx: 75/55, Rx+: 95/65

– Conditioning Category: Grindy Threshold

– Run: Should be completed in less than 2:15.

– Box Step-Ups: Loading should not exceed 50% of your 1RM front squat. Reps should be completed unbroken each round. Alternate legs every rep. Barbell should be taken from the floor.

– Score: Enter split times for each round. Overall score will be the slowest round.  

– Athletes should aim for sustainable efforts each round. There will not be a ton of rest between rounds so pacing the runs in a way that will allow you to maintain the same speed throughout will be very important here. 

– What’s more important than a fast run pace, is making sure that you are able to get the barbell immediately off the ground when you come in, and complete the step-ups unbroken. 

– The major goal here is to complete each round in roughly the same amount of time. See if you can keep each split time within 5 seconds of your first round split time.
 
– Be sure to have. whiteboard nearby where you can record your time each round as this will be what you need to enter run for your scores.  

Prep
200m Run
4 Empty Barbell Front Rack Box Step-Ups  
200m Run
4 Front Rack Box Step-Ups (Workout Weight)

Modifications
300 METER RUN
– Reduce Distance
– 400/300m Row
– 300/200m Ski
– 1/.8km Bike

FRONT RACK BOX STEP-UPS
– Reduce Loading
– Reduce Box Height
– Step-Back Lunges
– Sub Dumbbells

Midline Holds (No Measure)

Midline + Holds [Optional]

3 Supersets For Quality:
50 Seconds Hang From Bar (in Hollow Hold)
30 GHD Sit-ups ( or V-Ups)
30 Sec Superman Hold

Rest 1 Minute Between Sets.

– These supersets are NOT for time but the idea here is to move with urgency from station to station then rest for 1 minute after each set is complete.

– The bar hangs are ideally completed unbroken but if you break, just pick up where you left off when you hop back up. For example if you drop at 30 seconds, hop back up when you are ready and finish out the last 20 seconds. 

– The GHD height should be 40″/37″ for age groups 14-54 and 37″/31″ for age groups 55+. This is the standard set by CrossFit HQ. Measure form the top of the pads to the floor.

– The Superman’s are the same as bar hold accumulate time.

– Score: No Score. Just good work!!