CrossFit Evergreen – CrossFit

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Strength

Strict Pull-Up

WEIGHTED STRICT PULL-UPS

5-9 Unbroken: 3-2-2-1-1

10+ Unbroken: 4-3-3-2-2

[BASED ON MAX SET OF STRICT PULL-UPS]

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups

WEIGHTED STRICT PULL-UPS

– Remove Weight

– Banded Strict Pull-Ups

STIMULUS

– This is still based on our week 1 max rep strict pull-up test.

– If we 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

On Repeat (10 Rounds for time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans MRx: 75/55, Rx: 95/65, Rx+: 115 / 85 lb

30 Double Unders MRx: 45 Singles

500 Meter Bike

MOVEMENT PREP

Timed Practice Round:

5 Hang Power Cleans

15 Double Unders

250m Meter Bike

*This is half the reps we’ll complete each round. This will give us an idea of how long each round will take.

MODIFICATIONS

HANG POWER CLEANS

– Reduce Reps

– Reduce Load

– Double Dumbbell Hang Power Cleans

30 DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– Line Hops

500 METER BIKE

– 250m Row

– 200m Run

– 200m Ski
STIMULUS

– CONDITIONING CATEGORY: Threshold

– HANG POWER CLEANS: Unbroken sets. 30s or less.

– DOUBLE UNDERS: About 30s.

– BIKE: 1:15 or less.

– SCORE: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.

STRATEGY

THE BIG TAKEAWAYS

1. Hold onto the hang power cleans.

2. Breathe and relax the shoulders through the double unders.

3. Push the bike. Set the damper to a setting you can hold 70 RPMs or above.

CrossFit Evergreen – CrossFit

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Strength

Bench Press (6 Sets)

All Sets Based on 1RM Bench Press

Set 1-2: 8 @ 75%

Set 3-4: 6 @ 80%

Set 5-6: 4 @ 85%

2-3 warm-up sets to 70%

BENCH PRESS MODIFICATIONS

– Sub Dumbbell(s)

– Reduce Percentages

– We’ll build every 2 sets as we reduce reps.

– Weights should allow for unbroken sets.

– Score: Enter weight for 2 sets of 4

Metcon

Negative Nancy (Time)

For Time:

21 Overhead Squats

800 Meter Run

18 Overhead Squats

600 Meter Run

15 Overhead Squats

400 Meter Run

12 Overhead Squats

200 Meter Run

9 Overhead Squats

Barbell: MRx: 55/35 , Rx:75 / 55, Rx+: 95/65

MOVEMENT PREP

6 Overhead Squats

200 Meter Run

MODIFICATIONS

OVERHEAD SQUATS

– Reduce Reps

– Reduce Load

– Front Squats

– Single Dumbbell

– Air Squats

200 METER RUN

– Reduce Distances

– 200m Ski

– 250m Row

– 500m Bike

– CONDITIONING CATEGORY: Threshold

– OVERHEAD SQUATS: Light barbell. 3 sets or less.

– RUN: 1:30 or less per 200m.

– SCORE: Time

– Hold on for big sets of overhead squats.

– Steady pace on the run. Aim to increase your speed as the distance decreases.

CrossFit Evergreen – CrossFit

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Metcon

Good & Plenty (Time)

4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps (24″/20″) MRx= Step-ups

MKVEMENT PREP

Timed Practice Round:

250 Meter Row

6 Burpee Pull-ups

11 Box Jumps

*This is about half the reps you’ll complete each round within the workout. This will give us an idea of how long each round will take.

MODIFICATIONS

500 METER ROW

– 400m Run

– 400m Ski

– 1000m Bike

– 30 x 10m Shuttles

– 300m Air Run

BURPEE PULL-UPS

– Reduce Reps

– 12 Burpees + 12 Banded Pull-Ups

– 12 Double Dumbbell Burpee Power Cleans

BOX JUMPS

– Reduce Reps

– Reduce Height

– Step-Ups

– Squat Jumps
– CONDITIONING CATEGORY: Threshold

– ROW: 2:30 or less.

– BURPEE PULL-UPS: 1:30 or less. Jumping right into the pull-up is permitted.

– BOX JUMPS: 1:00 or less. Stand to full extension on the top of the box.

– SCORE: Time

– Moderate pace on the row. With 2k of rowing in this workout we can lose a lot of time if we pace it too much. Let’s aim to stay at our 5 second slower than our 2k pace.

– Steady pace on the burpee pull-ups and box jumps.

– Aim to increase your intensity with each round.

Core Conditioning

EMOM 12:

Min 1: 15 V-ups

Min 2: 15 Hollow Body Rocks

Min 3: 45 second front Plank

CrossFit Evergreen – CrossFit

JEDI KNIGHTS

“The Biggest Problem In The Universe Is That Nobody Helps Each Other.” – Anakin Skywalker

“Do. Or do not. There is no try.” — Yoda

“I find your lack of faith disturbing.” — Darth Vader

“Let the wookie win.” — C-3PO

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WOD 1: Chipper My Han Solo (Time)

For Time: CAP 20min.

RX:

100 Double Unders/300 Single Unders

50 Wall Balls – 20/14

40 Kettle Bell Swings – 53/35

30/21 Calorie Row

20 Burpees

10 Thrusters – 95/65

100 Double Unders/300 Single Unders

SCALED:

150 Single Unders

50 Wall Balls – 14/10

40 Kettle Bell Swings – 35/25

30/21 Calorie Row

20 Burpees

10 Thrusters – 45/35

150 Single Unders

WOD 2: The Force Is Strong With You (Weight)

For Weight: 8 Minutes:

RX:

8 Minutes to Establish either a 2 Rep Max Overhead Squat or Front Squat.

If front squat is chosen, a 50/25 pound penalty will be applied to the weight.

Female weight will be multiplied by 1.5

SCALED:

8 Minutes to Establish a 2 Rep Max Front Squat

Female weight will be multiplied by 1.5

WOD 3: Death Star (AMRAP – Reps)

AMRAP 7:

RX:

10 Box Jumps 24/20

2 Squat Cleans 95/65

10 Box Jumps 24/20

4 Squat Cleans 95/65

10 Box Jumps 24/20

6 Squat Cleans 95/25

…

Squat cleans continue to go up by two reps, steps ups are allowed

SCALED:

10 Box Step Ups 20/14

2 Hang Power Cleans 75/55

10 Box Step Ups 20/14

4 Hang Power Cleans 75/55

10 Box Step Ups 20/14

6 Hang Power Cleans 75/55

…

Hang Power Cleans continue to go up by two reps. If 75/55 is too heavy, pick a weight you can manage!

CrossFit Evergreen – CrossFit

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Strength

Turkish Get Up

4 Sets:

-1 Rep per arm

-You choose the weight per set.

-Score is your heaviest set

Metcon

Nicknack (AMRAP – Reps)

AMRAP 20:

400 Meter Row

1 Min Max Push-ups (Rx+= Max Strict Handstand Push-Ups)

Movement Prep

100 Meter Row

1-3 Push-ups (Strict Handstand Push-ups)

Modifications

400 METER ROW

– Reduce Distance

– 800m Bike

– 300m Run

– 300m Ski

MAX PUSH-UPD/STRICT HANDSTAND PUSH-UPS

– Use 1-2 AbMats

– Max Dumbbell Strict Presses

– Knee Push-ups
Stimulus

– CONDITIONING CATEGORY: Threshold

– 400M ROW: About 2:00.

– SCORE: Total push-ups or strict handstand push-up reps.

Strategy

– Steady recovery pace on the row.

CrossFit Evergreen – CrossFit

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Tabata Abs (AMRAP – Reps)

:20/:10, work/rest, 8 rds of each

– abmat sit ups

– flutter kicks

– Superman holds (each rd counts as 1)

– floor wipers

– V ups

Skill/Strength

Work on

HSPU, HS walks, HS holds….

Rope Climbs

Mobility

Puppy Pose

Shoulder to Floor

Wrist Stretches

Couch Stretch

Butterfly

Pike

Straddle

Figure 4

3 Legged Down Dog