CrossFit Evergreen – CrossFit

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Warm-up

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Squat snatch barbell cycling (Time)

Stimulus

All percentages based on 1RM Snatch:

5 Squat Snatches (60%), of 1RM Snatch Rest 1:00

5 Squat Snatches (65%), of 1RM Snatch Rest 1:00

5 Squat Snatches (70%), of 1RM Snatch Rest 1:00

5 Squat Snatches (75%), of 1RM Snatch Rest 1:00

5 Squat Snatches (80%) of 1RM Snatch

– Building stamina through 25 total squat snatches.

– Score is total time, to include the mandatory rest between weights.

– Reps do not need to be unbroken, which may look like sets in the early front set(s), and steady singles in the back.

– Focus is physical, but also mental. We need to know ourselves and how to manage our reps on a smart level to find our best time.

Double Check (Time)

“Double Check”

On the 4:00 x 5 Rounds:

40 Heavy Rope Double-Unders

20/15 Calorie Row

10 Front Squats MRx: 115/85; Rx: 155/105; Rx+: 205 / 145 lbs

Stimulus

– From the floor

– Threshold

– Moderate load on the front squat barbell. 21+ reps unbroken when fresh.

– Score is our total time, but remember we should be placing our focus on consistency across all five rounds.

– Aim is to be working for the range of 2:00-2:45 across all rounds, affording us (at a minimum) over a minute of rest.

CrossFit Evergreen – CrossFit

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“Black and Bluer” (Time)

5 Rounds

10 Power Cleans

10 Bar Facing Burpees

MRX 95/65

RX 125/85

RX+ 155/105
Stimulous

-Where threshold training meets a sprint metcon.

-“Black and Bluer” was a long-time benchmark we turned into today’s workout by turning regular burpees to the above bar-facing.

-The aim is a bar we can hold onto for all sets unbroken. Another view is that it’s a weight we can complete for 21+ reps unbroken. Lighter is harder here, where we then turn to the burpees as the separator.

Metcon (AMRAP – Reps)

STAMINA CONDITIONING

On the minute x 15 (5 Rounds)

Minute 1 – 20/15 Calorie Ski Erg

Minute 2 – Max Kipping HSPU

Minute 3 – 7 Deadlifts (65% of 1 RM)

SCORE – Max reps HSPU

STIMULUS

Percentage based on 1RM Deadlift:

Todays weight – 65% of 1RM Deadlift

-The Ski Erg and Deadlift will be challenging, but is not the focus.

-The Kipping HSPU are. We’re seeking strong sets but also consistency across the five rounds.

-Use the full minute to accumulate as many reps as we can… does not need to be a single set.

CrossFit Evergreen – CrossFit

“You can’t build on top of success you don’t acknowledge.” Dallas Travers

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Warm-up

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Stamina Squats week 4 (EMOM x 14)

On the minute x 14 (7 rds of each)

minute 1 – 2 front squats

minute 2 – 4 back squats
– single barbell loaded at 72% of 1RM front squat

– do a few warmup sets at a lighter weight before starting the EMOM

Wheels Up (Time)

– Cal. Echo bike

directly into…

3 rds of:

– wallballs

– alternating db power snatches

– bar muscle ups/toes 2 bar/renegade row

Echo bike:

MRx: 65/45

Rx: 75/55

Rx+: 100/75

Wallballs:

MRx: 15 reps @ 12/10

Rx: 20 reps 20/14

Rx+: 30 reps 20/14

DB power snatches:

MRx: 12 reps @ 35/20

Rx: 15 reps @ 50/35

Rx+: 20 reps @ 70/50

Bar MU’s /Toes 2 Bar/Renegade row

MRx: 10 reps renegade row 35/20

Rx: 15 reps T2B

Rx+: 10 bar MU’s
– steady grind again today

– pick a db weight you can cycle for 20+ reps unbroken when fresh.

– with heavy legs coming off the bike try to break up the wallballs into NMT 2 sets.

CrossFit Evergreen – CrossFit

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Twisted Sister Bowling (Time)

Rd 1 – 77m

Rd 2 – 323m

Rd 3 – 162m

Rd 4 – 444m

Rd 5 – 33m

Rd 6 – 212m

Rd 7 – 175m

Rd 8 – 211m

Rd 9 – 160m

Rd 10 – 203m

OBJ: hit the meter distance precisely or pay the price!
– This is a partner workout.

– Both partners will either row or use the ski erg at the same time.

– Partners will alternate machines.

– The penalty for going above or below the required distance is Plank Twists.

– Plank twists penalties will be performed on both sides. Ex. if the total “off meters” equals 10, both partners will do 10 reps to each side as demonstrated.

– Planks are done on your forearms.

CrossFit Evergreen – CrossFit

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” Elizabeth Roth

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Warm-up

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New Level (Time)

– 1000m Echo bike

– 21 power snatches

– 1000m Echo bike

– 21 power C&J

– 1000m Echo bike

– 21 thrusters

Only two levels today for barbell weights

Rx: 95/65

Rx+: 135 95
– steady grind

– single barbell

– choose the weight that allows you to do 10+ reps when fresh

Recovery

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CrossFit Evergreen – CrossFit

“What is important is seldom urgent, and what is urgent is seldom important.” Dwight Eisenhower

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Warm-up

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Annie’s fault (Time)

– 4:00 min on ski erg

– 40 bench press

– 40 Russian KB swings 24/16

– 3:00 min on ski erg

– 30 bench press

– 30 Russian KB swings

– 2:00 min on ski erg

– 20 bench press

– 20 Russian KB swings

– 1:00 min on ski erg

– 10 bench press

– 10 Russian KB swings
Bench Press weights:

MRx: 75/55

Rx: 95/65

Rx+: 135/85