CrossFit Evergreen – CrossFit

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Power Snatch (8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+)

Extra Instructions

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

Saw Red (AMRAP – Reps)

“Saw Red”

20:00 AMRAP

400m Run (Sub any machine for weather modiications. Bike=1.1K/1K, Row=500M/450M, Ski=450M/390M )

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: MRx 75/55, Rx 95/65, Rx+ 135/95

Score = Total Reps

Each Run = 10 Reps

Objectives / Stimulus / RPE / Workout Strategy

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Stimulus: Midline Stability and Stamina

RPE: 8/10

Notes: This workout is built off the workout “Nicole” which is a 20:00 AMRAP of Running and unbroken Pull-Ups. This workout has a similar feel, where we are trying to hold a hard and challenging pace on the run, but maintaining big sets on the Toes to Bar will pay off dividends.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

400m Run

10 Single Arm Overhead Squats

10 Strict Toe to Bar

Each Run = 10 Reps

Accessory Work (No Measure)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets

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

Power Snatch (8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+)

Extra Instructions

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

Saw Red (AMRAP – Reps)

“Saw Red”

20:00 AMRAP

400m Run (Sub any machine for weather modiications. Bike=1.1K/1K, Row=500M/450M, Ski=450M/390M )

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: MRx 75/55, Rx 95/65, Rx+ 135/95

Score = Total Reps

Each Run = 10 Reps

Objectives / Stimulus / RPE / Workout Strategy

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Stimulus: Midline Stability and Stamina

RPE: 8/10

Notes: This workout is built off the workout “Nicole” which is a 20:00 AMRAP of Running and unbroken Pull-Ups. This workout has a similar feel, where we are trying to hold a hard and challenging pace on the run, but maintaining big sets on the Toes to Bar will pay off dividends.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

400m Run

10 Single Arm Overhead Squats

10 Strict Toe to Bar

Each Run = 10 Reps

Accessory Work (No Measure)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets

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

Power Snatch (8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+)

Extra Instructions

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

Saw Red (AMRAP – Reps)

“Saw Red”

20:00 AMRAP

400m Run (Sub any machine for weather modiications. Bike=1.1K/1K, Row=500M/450M, Ski=450M/390M )

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: MRx 75/55, Rx 95/65, Rx+ 135/95

Score = Total Reps

Each Run = 10 Reps

Objectives / Stimulus / RPE / Workout Strategy

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Stimulus: Midline Stability and Stamina

RPE: 8/10

Notes: This workout is built off the workout “Nicole” which is a 20:00 AMRAP of Running and unbroken Pull-Ups. This workout has a similar feel, where we are trying to hold a hard and challenging pace on the run, but maintaining big sets on the Toes to Bar will pay off dividends.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

400m Run

10 Single Arm Overhead Squats

10 Strict Toe to Bar

Each Run = 10 Reps

Accessory Work (No Measure)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets

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