Wednesday
CrossFit Evergreen – CrossFit
Metcon
Country Roads (5 Rounds for reps)
AMRAP 10:
1,600 Meter Run or 2,000 Meter Row
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run or 1,500 Meter Row
Max Calorie Echo Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run or 1,000 Meter Row
Max Calorie Echo Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run or 500 Meter Row
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run or 250 Meter Row
Max Calorie Echo Bike
PREP
200 Meter Run or 250 Meter Row
:30s Echo Bike
MODIFICATIONS
200 METER RUN
– Reduce Distances
– 200m Ski
– 500m Bike
MAX CALORIE ECHO BIKE
– Max Calories On Any Other Machine
– Max Shuttle Runs
– Max Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– RUN/ROW: Less than 1:00 per 200/250M
– BIKE: There will be at least a 1:00 effort each AMRAP.
– SCORE: Enter calories accumulated each round. Overall score will be the sum total.
STRATEGY
– Moderate-hard effort on the run/row. Leave enough in the tank to GO on the bike.
– The last :30 of each bike should be 1 or 2 notches below maximal effort.
Tuesday
CrossFit Evergreen – CrossFit
Strength
Bench Press
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%
PREP
2-3 warm-up sets to 80%
MODS
BENCH PRESS
– Sub Dumbbell(s)
– Reduce Percentages
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets
Metcon
Machete (Time)
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
Barbell: MRx 75/55, Rx 95/65, Rx+ 115 / 85 lb
MRx = 75 Singles
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Prep
1 Round of “Macho Man”
20 Double Unders
Modification
“MACHO MAN” ROUNDS
– Reduce Load
– Reduce Round/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops
Stimulus
– CONDITIONING CATEGORY: Pacer
– MACHO MAN: Front squats into push jerks should be unbroken.
Less than 1:00 per round.
– DOUBLE UNDERS: Less than 1:00.
– Score: Time
Strategy
– The most common break up strategy for “Macho Man” is singles on the power cleans, then, unbroken front squats into push jerks.
– Breathe through the double unders and relax the shoulders.
Monday
CrossFit Evergreen – CrossFit
Metcon
Indy 500 (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups (MRx= Jumping Pull-Ups)
10 Alternating Single Dumbbell Power Snatches MRx: 30/20 Rx:50/35
15 Lateral Dumbbell Burpees
MOVEMENT PREP
2 Strict Pull-ups
4 Alternating Single Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
MODIFICATIONS
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
DUMBBELL POWER SNATCHES
– Reduce Reps
– Reduce Load
– Kettlebell Swings
– Barbell Power Snatches
LATERAL DUMBBELL BURPEES
– Reduce Reps
– Regular Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– STRICT PULL-UPS: 1-2 sets. Less than 30s.
– DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.
– LATERAL DUMBBELL BURPEES: Less than 1:15.
– SCORE: Rounds + Reps
STRATEGY
– Break early on the strict pull-ups. We do not want to go to failure here.
– Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.
– Smooth pace on the burpees.
Core Conditioning
50 Abmat Sit-ups
40 Supermans w/ 1 second hold
30 Hanging Leg Raises
Accumulate 2 minutes of a front plank
Sat 10/23/2021
CrossFit Evergreen – CrossFit
2 x 2 + 5 (AMRAP – Rounds and Reps)
With a 35 minute clock build from the bottom up on:
– bench press
– hand release deficit push ups 45/25
– 4 way neck (in seconds)
– grip reps (each hand)
– start with 2 reps (seconds) and add 2 every round
–
bench press:
– starts with 45/35 bars
– on every 10 (10,20,30) add 10/5 lbs
deficit push ups:
– just add 2 reps each time
4 way neck:
– first, carefully do this
– you will hold resistance in each of the 4 ways (front, back side to side) for the required number of seconds
– add 2 seconds each time
grip reps:
– this requires a barbell set up with at least 10 pounds on the ends
– Rx 35/25
– with a fingertip grip you will raise the plate up and over the bar the required number of times (each hand)
– add 2 reps each time
Friday
CrossFit Evergreen – CrossFit
Metcon
I Love This Bar (2 Rounds for reps)
AMRAP 7:
Power Snatches MRx:75/55, Rx:95 / 65 lb
On the Minute:
7 Toes to Bar MRx: V-ups
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press MRx:75/55, Rx:95 / 65 lb
MOVEMENT PREP
3 Power Snatches
3 Toes to Bar
3 Bar-Facing Burpees
3 Push Press
MODIFICATIONS
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses
STIMULUS
– Conditioning Category: Sprint
– Power Snatches: Steady singles.
– Toes to Bar: 1-2 sets.
– Push Press: Unbroken sets.
– Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
STRATEGY
THE BIG TAKEAWAYS
1. Steady singles on the power snatches.
2. Aim for unbroken sets on the toes to bar each minute.
3. Steady pace on the burpees.
4. Hold onto the bar for the push presses.
500m Row (Time)
Max Effort 500m Row
10/21/2021
CrossFit Evergreen – CrossFit
Warm-up
See Coaches Board
“Wheel of Fortune Mogul” (Time)
For Time:
5-4-3-2-1 minutes on Echo Bike AND Ski Erg. Alternate each round between bike and ski…
After each round do:
– 20 Air Squats
– 20 M&M’s
– 20 double db curls MRx: 25/15, Rx: 35/20, Rx+: 45/25
– 20 2 handed OH triceps extension MRx: 30/20, Rx: 40/25, Rx+: 50/30
Start with Bike or ski, then do one round of Air Squats, M&M’s, Curls & Tri’s, then alternate to ski or bike for the next round.
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