CrossFit Evergreen – CrossFit

“If you want to be truly successful at it, you cannot be content with pretty good.” Tim Grover

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Warm-up

See Coach’s board

Loch Ness Monster (Time)

12:00 min. time cap

– 50 wallballs 20/14

– 50 box jump overs 24/20

– 50 wallballs

*On the minute, every minute 5 deadlifts.

Workout starts with deadlifts

MRx: 185/135 (box step ups are Rx)

Rx: 225/155

Rx+: 245/165
– Stimulus calls for unbroken dl’s

– choose a weight you could do 25+ reps when fresh

– score is time and if you meet the time cap, number of reps completed, not including the deadlifts

Double Body Armor (Time)

3 giant sets of:

– 9 Bulgarian Split squats left no weight

– 9 Bulgarian Split squats right

– 18 strict dips no weight

then directly into

1 round of:

– 50 GHD sit ups

– 50 weighted floor hip extensions 135/95

– 35 GHD sit ups

– 35 weighted hip extensions

– 20 GHD sit ups

– 20 weighted hip extensions

CrossFit Evergreen – CrossFit

“If you aim at nothing, don’t worry we’ll hit it.”

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Warm-up

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Strict HSPU Conditioning (Time)

– 100% of strict max HSPU

Rest 1 minute

– 80% of strict HSPU

rest 1 minute

– 60%

Rest 1 minute

– 80%

Rest 1 minute

– 100%
-break as often as needed,

your score is the time it takes you to complete all five sets.

Lead Foot (AMRAP – Rounds and Reps)

4 min. AMRAP:

– 27/21 cal row

– 27 burpees

– 27 chest 2 bar pull ups

REST 4 Minutes

4 min. AMRAP:

– 21/15 cal row

– 21 burpees

– 21 toes 2 bar

REST 4 Minutes

– 15/9 cal row

– 15 burpees

– 15 pull-ups
– score is total rounds and reps

– 1st interval: goal is to come close to finishing 1 rd.

-2nd interval: goal is to get into a 2nd rd.

– 3rdinterval: goal is to come close to finishing 2 rds.

– with the break push the pace for each rd.

– too slow of burpees can zap reps from our scores.

FIND DISCOMFORT AND LEAN INTO IT!

CrossFit Evergreen – CrossFit

“Water the flowers, not the weeds.”

Today starts the week with a bang, week 3 of Stamina Squats, along with a very aggressive WOD. Please remember to listen to your body, everything can be scaled – reduce reps, lower weights, shorten the workout. We provide the butt kicking workouts and you decide what and how much you should do. Slow and steady progress is the way forward!

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Warm-up

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Stmina Squats week 3 (on the min. x 12 (6 rds each))

min 1 – 3 front squats

min 2 – 6 back squats
– Single barbell loaded at 63% of 1RM front squat

– score heaviest set of 9 reps

All That (Time)

– 21 power snatches

– 21 OHS

– 15 power snatches

– 15 OHS

– 9 power snatches

– 9 OHS

… directly into:

– 35/25 calories Echo Bike

… directly into:

– 9 power snatches

– 9 OHS

– 15 power snatches

– 15 OHS

– 21 power snatches

– 21 OHS

Barbell:

MRx: 55/45

Rx: 75/55

Rx+: 95/65
– This workout strings together large sets from start to finish.

– break them up as necessary, but keep your movement steady, try to avoid the rapid starts and long breaks.

CrossFit Evergreen – CrossFit

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Warm-up

10 minute general warm up

Short circuit? (AMRAP – Reps)

2 rounds for reps:

1 minute each station, with :30s transition time

– strikes (bag)

– battle rope

– crunches

– stone 2 shoulder 90/45

– slam ball ?/?

– kicks (bag)

– med ball cleans 20/14

– cal ski erg

– dragon flags (1s hold)

– strikes (Bob)

CrossFit Evergreen – CrossFit

“Stay committed to your decisions, but stay flexible to your approach.” Tony Robbins

Is it a change of plans or a change of vision?

We’re a committed hungry group. We don’t shy away
from discipline; we actually embrace it. And that decision often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes they will be by choice, and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the original plan or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

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Warm-up

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Green Monster Light (Time)

– 70 wallballs 20/14, 7 strict pull-ups, 7 devil Presses

– 50 wallballs, 5 strict pull ups, 5 devil presses

– 30 wallballs, 3 strict pull ups, 3 devil presses

Devil Presses:

– MRx: 25/15

– Rx: 50/35

– Rx+: 80/55
– Steady Grind

– less about moving fast, more about always moving

– Choose a devil press weight you could cycle 3+ reps very quickly, without a break

Press Conditioning (Time)

3 rounds, resting 1:00 between:

– 50 heavy rope double unders

– 500m/400m row (coach will designate Rx & Rx+)

– 15 bench presses MRx: 105/85; Rx: 155/105; Rx+: 185/135
– choose a weight you can do 15+ reps unbroken when fresh

CrossFit Evergreen – CrossFit

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Warm-up

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“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold

– 100 floor wipers 135/95

– 100 1/2 burpees

– 100 V-ups

– 100 Russian twists 16kg/15 lbs

– 100floor knee-ins

– 100 flutter kicks

– 100 abmat sit ups

– 100 floor wipers 135/95

– 1 minute plank hold