CrossFit Evergreen – CrossFit

Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)

Extra Instructions

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
Objectives / Stimulus / RPE / Workout Strategy

This is a tester workout of high skill work and barbell cycling. The focus will be to hit the Ring Muscle-Ups aggressively if you are very proficient and conservatively if you know you may struggle and get a failed rep. The goal should be no failed reps and managing fatigue to allow for consistent pacing and even picking it up a bit on the barbell as the reps get smaller on each set. For modifications we can move towards a mixture of skill work with low ring banded ring muscle-ups and strict movements of the Strict Pull-Up and Ring Dip. We can go all the way down and even scale the movements to Push-Ups and Ring Rows and still get quite a good effect and stimulus here on the day.

Travel/Hotel/Limited Equipment (No Measure)

For Time

16-12-8

Pull-Ups

Dips

Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

:20/:20 Single Leg Romanian Deadlift Hold , light to moderate KB

Rest 20 seconds

4/4/4 Banded Chop (High, Mid, Low) Each Side

Rest 20 seconds

6/6 Single Leg Rotational Medball Toss

-Rest 1:00 b/t sets-

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

CrossFit Evergreen – CrossFit

Chubbs (Time)

“Chubbs”

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

18/13 Calorie Echo

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Objectives / Stimulus / RPE / Workout Strategy

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Primary Objective: Complete the working movements inside the gym in 3 minutes or less

Secondary Objective: Complete the run as close to 1:00 as possible

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

This workout is meant to be a longer workout with the emphasis on the monostructural components, but including some light bodyweight movements here to work on stability and control under fatigue. The intent is to maintain consistent pacing throughout and get some light touches on the Wall Walks, Handstand Walks, and build some good effort on the Burpees. We are alternating between Handstand Walks and Wall Walks, but the mods for the Handstand Walk will be shoulder taps instead of wall walks to work on a little different stimulus today rather than just working in more wall walks

Travel/Hotel/Limited Equipment (No Measure)

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

8 Shuttle Runs

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Accessory Work (No Measure)

3-4 Sets, For Quality

8-10 Reverse Nordic Curls

15/15 Banded Terminal Knee Extensions

:15/:15 Copenhagen Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Shooter (Weight)

“Shooter”

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: MRx= 20 V-ups, Rx= 15 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells: MRx 35/25, Rx 50/35

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

This workout is meant to be a Strength Biased EMOM with the focus on the Bench Press and then added reps and volume for the core, shoulders, and hips. The DB Power Cleans and Front Rack Lunges should take the most time here and make things a challenge getting into the 15 GHD Sit-ups the next minute, but the rest of the components should allow for work to be done in about 30 seconds before transitioning to the next station.

Travel/Hotel/Limited Equipment (No Measure)

20:00 EMOM

min 1: 10-12 Dual Dumbbell Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Dumbbells @ 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets, For Quality

10/10 Side Plank Rotations

20 Banded Tricep Extensions

:30/:30 second Banded Paloff Press Hold

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

CrossFit Evergreen – CrossFit

Gymnastics Skill (No Measure)

Spend 5-10 Minutes working on one of the following:

Pull-up Progression

Butterfly Pull-up

Chest to Bar Progression

Butterfly Chest to Bar

Just Tap It In (AMRAP – Rounds and Reps)

“Just Tap It In”

4 Sets

3:00 On/1:00 Off

15/12 Calorie Row

15 Chest to Bar Pull-Ups (MRx= Pull-Ups)

15 Box Jumps

*Pick up where you left off each round.

Box: MRx 20/16, Rx 24/20

Score = rounds + reps

Goals / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimize breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don’t be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets

8 Goblet Squats

12 Jumping Squats

200m Run

Rest 1:00 b/t sets

Load: Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Accessory Work (No Measure)

3-4 Sets

10-12 Bent Over Reverse Flys

10-12 Dual Dumbbell Zottman Curls

100ft (30m) Reverse Sled Drag

100ft (30m) Sandbag Bear Hug Carry or Dual Kettlebell Carry

Recovery (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Deadlift (Take 15:00 to Establish
3RM Deadlift)

Extra Instructions

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

Happy (Time)

“Happy”

4 Rounds for Time

72 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: MRx 95/65, Rx 135/95

Goal / Objectives / Notes

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

This workout is a very cyclical style barbell cycling workout with the emphasis on staying consistent and finding a rhythm and pattern to the cycling components. We are looking for each movement to be able to be done unbroken, but possibly being strategic about breaks can help you get a better result here by allowing for less rest between movements.

Travel/Hotel/Limited Equipment (No Measure)

4 Rounds for Time

72 Double Unders

18 Dual Dumbbell Deadlifts

12 Dual Dumbbell Shoulder to Overhead

Load: your choice

Accessory Work (No Measure)

For Quality:

5 Sets

10 Pendlay Rows, Moderate Load

20 GHD Reverse Hypers , Light Load

For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.

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

CrossFit Evergreen – CrossFit

What Happened (Time)

“What Happened”

Alternating Full Rounds with Partner

For Time

12 Rounds

3 Wall Walks

5 Burpee Pull-ups(Rx+= Bar Muscle-ups)

9/7 Calorie Echo Bike

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round in as close to 90 seconds as possible

Secondary Objective: Complete each Bike in a sprint effort under 30 seconds

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

Notes: We are looking to keep good places throughout with the focus on hitting a high intensity effort here to start things off on the Wall Walks, right into the Bar Muscle-Ups before tackling a sprint on the Echo Bike. Look to stay unbroken as long as possible and work the transition to the bike. Make sure to run back to tag your partner into the next round.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets, For Time

3 Wall Walks

6 Burpee Pull-Ups

150m Run

Rest 1:1

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Bulgarian Split Squat 30×1

7 Dips (Ring or Box) 20×1

9/9 Single Arm DB Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)