Wednesday
CrossFit Evergreen – CrossFit
Strength
Strict Pull-Up
WEIGHTED STRICT PULL-UPS
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-2-2-2-2
10+ Unbroken: 4-4-4-3-2
*Rest as needed between sets.
*Build in weight each set.
MOVEMENT PREP
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
MODIFICATIONS
WEIGHTED STRICT PULL-UPS
– Remove Weight
– Banded Strict Pull-Ups
-Strict Pull-Ups
STIMULUS
– This is still based on our week 1 max rep strict pull-up test.
– If you haven’t completed the max rep test, perform that in place of this piece today so we have a score moving forward.
– The weights we should use for our sets should be challenging, but done unbroken.
Metcon
May I Have Another (7 Rounds for time)
On the 3:00 x 7 Rounds:
200 Meter Medicine Ball Run 20/14 (Weather Rx is 250 Meter Row with damper set to 10)
12 Toes to Bar
9 Deadlifts MRx: 95/65, Rx: 115/80, Rx+: 155 / 105 lb
MOVEMENT PREP
100 Meter Run
4 Toes to Bar
3 Deadlifts
MODIFICATIONS
200 METER RUN
– Reduce Distance
– 500m Bike
– 250m Row (Higher Damper)
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
DEADLIFTS
– Reduce Load
– Reduce Reps
– Double Dumbbell Deadlifts
STIMULUS
– CONDITIONING CATEGORY: Threshold
– RUN: 1:00 or less. Hold the ball however.
– TOES TO BAR: 1-3 sets. Less than 1:00.
– DEADLIFT: Unbroken sets. Less than 30s.
– GOAL: At least 30s of rest between rounds.
– SCORE: Enter how long each round took. Overall score will be the sum total of all 7 rounds.
STRATEGY
– Big sets on the toes to bar and deadlifts. Be smooth and breathe through these reps.
– We want a strong effort on the run but not at the expense of breaking the deads and toes to bar more than intended.
– Quick transitions.
– The best place for the medicine ball would likely be under an arm or up on a shoulder. Decide where during the run you’d like to switch arms so that one side does not get overloaded.
Tuesday
CrossFit Evergreen – CrossFit
Strength
Bench Press
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 83%
Set 3-4: 3 @ 88%
Set 5-6: 2 @ 93%
MOVEMENT PREP
2-3 warm-up sets to 83%
MODIFICATIONS
BENCH PRESS
– Sub Dumbbell(s)
– Reduce Percentages
STIMULUS
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets.
– Score: Enter weight for the final two sets
Metcon
Just The Two Of Us (AMRAP – Rounds and Reps)
AMRAP 10:
9 Thrusters MRx: 55/35, Rx:75 / 55
35 Double Unders
MOVEMENT PREP
Timed Practice Round:
9 Thrusters
35 Double Unders
*This will give us an idea of how we should go about pacing this workout.
MODIFICATIONS
THRUSTERS
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters
35 DOUBLE UNDERS
– Reduce Reps
– 55 Single Unders
– 35 Line Hops
STIMULUS
– CONDITIONING CATEGORY: Threshold
– THRUSTERS: Unbroken sets. Less than 30s.
– DOUBLE UNDERS: Less than 45s.
– GOAL: 7+ Rounds
– SCORE: Rounds + Reps
STRATEGY
– Steady pace on the thrusters. Exhale at the top of each rep.
– Relax the shoulders and breathe on the double unders. Be aware of how tightly you are holding ontot the handles in order to avoid early grip and shoulder fatigue.
– Focus on smooth transitions.
Monday
CrossFit Evergreen – CrossFit
Metcon
Half Hour Power Shower (Distance)
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Chest To Bar Pull-Ups MRx= Burpee Jumping Pull-ups
10 Hang Power Snatches MRx: 65/45, Rx: 95 / 65 lb
15 Box Jump Overs (24″/20″) MRx= Step-ups
MOVEMENT PREP
1 Burpee Chest To Bar Pull-up
3 Hang Power Snatches
5 Box Jump Overs
100 Meter Row
MODIFICATIONS
MAX METER ROW
– Max Meters On Any Other Machine
BURPEE CHEST TO BAR PULL-UPS
– Reduce Reps
– Burpee Pull-Ups
– 5 Double Dumbbell Renegade Rows
HANG POWER SNATCHES
– Reduce Reps
– Reduce Load
– Single Dumbbell Hang Power Snatches
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Step-Overs
– Squat Jumps
STIMULUS
– CONDITIONING CATEGORY: Threshold
– BURPEE CHEST TO BAR PULL-UPS: 1:00 or less. The pull-up bar must be high enough for you to do standard pull-ups.
– HANG POWER SNATCHES: 1-2 sets. 1:00 or less.
– BOX JUMP OVERS: 1:00 or less.
– SCORE: Meters
STRATEGY
– The goal of this workout is to spend the most time possible on the rower.
– Look to move urgently through the burpee pull-ups, hang power snatches, and box jump overs to get back to accumulating meters on the rower.
– Once on the rower, find a steady pace you can hold until the next 5 minute mark hits.
– Fast transitions in and out of the rower. Have the “just start” mentality on this one.
Core Conditioning
100 sit-ups
-try to go unbroken
-add weight for a greater challenge
10/30/2021 Partner workout
CrossFit Evergreen – CrossFit
Monster Mash Up (AMRAP – Reps)
2 rounds, for reps, in teams of 2:
2 minutes at each station, 1 minute rest between stations
AN ADDITIONAL 50 REPS PER PARTNER FOR COSTUMES
– Dead Man Rising (TGU’s) 16 kg/20 lb
– Werewolf leaps (tuck jumps)
– Coffin busting (sledgehammer strikes)
– Grave Diggers (lateral wb toss)
– Vampire Soul Suckers (Echo bike)
– Zombie Pumpkin Raises (wb thrusters) 20/14
1 person works, the other does ghoulish devil’s presses – switch at the minute mark
– 1 person works at the assigned station’s task while the other person does ghoulish devil’s presses
– count all reps, even the “non-working ” partners reps
MOVEMENTS:
– TGU’s: normal – up & down count as 1 rep
– Tuck jumps are done with hands parallel to the floor then jumping into the air, knees touch hands = 1 rep each (S: box step ups)
– sledge hammer strikes – normal movement
– grave diggers are a lateral toss to the wall from 8 feet, switch sides at least every 5 reps)
– Echo bike is for calories
– wall ball thrusters are self-explanatory
THIS WILL TAKE APPROXIMATELY 30 MINUTES
Friday
CrossFit Evergreen – CrossFit
Strength
Turkish Get Up (4×2)
4 Sets of 1Rep (per arm)
Get heavy, but this should not be a 1RM attempt.
Metcon
Yes Ma’am (Time)
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts MRx: 115/80, Rx: 135/95, Rx+: 185 / 135 lb
12 Hand Release Push-ups
9 Box Jumps (24″/20″) MRx= Step-ups
MOVEMENT PREP
7 Calorie Row
6 Deadlifts
6 Hand Release Push-ups
4 Box Jumps
MODIFICATIONS
21/15 CALORIE ROW
– Reduce Calories
– 15/12 Cal Assault Bike
– 15/12 Cal Ski
DEADLIFTS
– Reduce Load
– Reduce Reps
– Sub Kettlebells
BOX JUMPS
– Reduce Height
– Reduce Reps
– Step-Ups
– Squat Jumps
STIMULUS
– CONDITIONING CATEGORY: Threshold
– ROW: Less than 1:30.
– DEADLIFTS: 1-3 sets. Less than 1:00.
– HAND RELEASE PUSH-UPS: 2-3 sets. Less than 1:00.
– BOX JUMPS: Full stand at the top. Less than 1:00.
– SCORE: Time.
10/28/2021
CrossFit Evergreen – CrossFit
GRIT
Noun
Made of hustle, passion and perserverance
Back Squat (3 sets of 5 )
3 Sets:
5 Back squat (5 sec negative on rep 1)
All Sets at @ 75-80% of 1RM Back Squat
“Bell Tolls” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Russian KB Swings
10 Roll Outs
20 Walking Lunges (10 each leg)
10 Floor wipers w/bb
20 Glute Bridges w/bb
KB: MRx: 35/25, Rx: 53/35
BB: MRx: 75/55, Rx: 85/65
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