CrossFit Evergreen – CrossFit

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Evergreen Town Race 5k (Time)

5k Run

Evergreen Town Race 10k (Time)

10k Run

CrossFit Evergreen – CrossFit

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Driving me crazy (AMRAP – Reps)

Using a Tabata format of 20/10, do 8 rounds of each for total reps.

– floor wipers 65/55

– rollout

– getup situp 25/15

– bumper curl 25/15

– bumper tri 25/15

– bumper steering wheel 25/15
– there is a 4 minute rest between each round. You must complete a 200m run during that time.

CrossFit Evergreen – CrossFit

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Movement Prep

Warmup Round 1:

20 Second Handstand Hold on Wall

10 Walking Lunge Steps (No Weight)

Warmup Round 2:

Performed With Lighter Dumbbell:

1-2 Handstand Walk Attempts

4 Dumbbell Overhead Walking Lunge Steps (Each Arm)

Warmup Round 3:

Performed With Opening Weight Dumbbell:

1 Handstand Walk Attempt

4 Dumbbell Overhead Walking Lunge Steps (Each Arm)

Skill/Strength

Metcon (Weight)

Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
STIMULUS

-Alternating between two different overhead skill movements

-The goal here is to build confidence with our positioning upside down and with the dumbbell overhead

-As a rough guideline, look to spend about 1:30 on each movement

-This puts you right at 5 times at each station in the 15 minute window

-For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken

-Turn around at 25′ and come back with the other arm

-You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning

-For the lunge, the back knee must touch the ground on each rep and you must stand to full extension between steps

-Score is heaviest dumbbell used for the lunge

MOVEMENT FOCUS

-Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.

-Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.

SUBSTITUTIONS

Handstand Walk

30-60 Second Nose to Wall Handstand Hold on -Wall

-2-3 Wall Walks

-Handstand Walk Toward the Wall (Start Close and Work Your Way Back)

Metcon

Movement Prep

Warmup Round 1:

2 Rounds:

5 Calorie Row

10 Double Unders

Into..

With Lighter Dumbbell:

6 Dumbbell Deadlifts (Each Side)

3 Lateral Dumbbell Burpees

6 Dumbbell High Pulls (Each Side)

3 Lateral Dumbell Burpees

6 Alternating Dumbbell Snatches

Warmup Round 2:

5 Calorie Row

10 Double Unders

Into…

4 Alternating Dumbbell Snatches (Workout Weight)

2 Lateral Dumbbell Burpees

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
STIMULUS

-Completing two separate couplet workouts with no rest between

-Finish all three rounds of the calorie row and double unders before moving on to the dumbbell snatches and lateral dumbbell burpees

-Choose a double under variation that you can complete in less than 90 seconds

-Pick a dumbbell weight that you can complete in 1-2 sets per round if switching hands in the air

-Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor

-Pass the feet over the top of the dumbbell in the burpee, taking off and landing with two feet

STRATEGY

-In each couplet, we want to spend as much time moving as possible

-Adjust your pace on the row and the burpees (movement you won’t break up) to go for large sets on the double unders and dumbbell snatches (movements you would break up)

-If you are confident with going for big sets on the double unders and dumbbell snatches, you can afford to go a little faster on the row and burpees

-Aim for consistency of speed across the three rounds of each section

MOVEMENT FOCUS

-Dumbbell Snatches: Just like on the dumbbell overhead walking lunge, look to finish each dumbbell snatch with a strong locked out punch of the elbows next to the ear

SUBSTITUTIONS

Double Unders:

-Reduce Reps

-90 Seconds of Practice

-120 Single Unders

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

4 Rounds

100 M forward sled pull

1 min plank

100 m backward sled pull

Metcon

Metcon (AMRAP – Reps)

Full Tabata of each:

Air Squats (Rx+= Goblet Squats 24/16)

V-ups

Shoulder Taps

Knee-ins

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Rounds

10 (per arm) DB Bicep Curls

15 Push-ups

Metcon

Ninja Turtle (Time)

5 Rounds, Every 4 Minutes:

3 C2B Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

200 Meter Run
STIMULUS

-Going fast and furious in these quick, well-balanced intervals

-We have a little gymnastics, a litte weightlifitng, and a little work on the road

-The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking

-Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time

-Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest

STRATEGY

-Shoot for an unbroken set of pull-ups to start each interval

-While you could hold onto the bar after the last pull-up and go into the first toes to bar, it’s likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken

-Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we run and just keep moving to the finish

-With the score today being the slowest round, pick a speed from the first round that you think you can replicate

MOVEMENT FOCUS

-The first deadlift is always the most difficult because there is no momentum

-Look to make the first rep the best rep

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Movement Prep

Warmup Round 1:

10 Calorie Row

100 Meter Run

10 Box Jumps with Step Down (Lower Height)

10 Medicine Ball Front Squats

*Performed at a very easy pace

Warmup Round 2:

5 Calorie Row

50 Meter Run

5 Box Jumps (Workout Height)

5 Wallballls

*Performed at estimated workout speed

Metcon

Kelly Rowland (Time)

For Time: (25 min cap)

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row
1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

ROW

-Treat the first row as more of a buy-in than as part of the workout

-Look to match or increase your pace on the final row, as there is no work to follow

WALLBALLS

-Shoot for 1-3 quick sets on the wallballs

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 12-10-8 or 10-10-10

MOVEMENT FOCUS

-With the wallball being the only movement that we would break-up in this workout, we’ll bring our attention to efficiency here to maximize our ability on each set

-Very often it is the shoulders that fatigue first in this movement

-We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball

-The first two points of contact are the hands, with the third being either the chin or the chest

-That third point of contact takes some of the load off the shoulders and can help minimize the burn

Movement Prep

2 Warmup Sets:

:10 Seconds DB Front Rack

:20 Seconds Rest

:10 Seconds GHD Sit-ups

:20 Seconds Rest

Midline

Metcon (No Measure)

3 Supersets:

1 Minute Heavy DB Front Rack

20 GHD Sit-ups

Rest 2 Minute Between Sets
STRATEGY

-This midline piece is completed as a superset, meaning you’ll move directly from the DB Hold to the GHD Sit-ups

-With the rest built in between sets, aim to complete both of these movements without breaking