CrossFit Evergreen – CrossFit

Boss D.J. (Time)

“Boss D.J.”

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: MRx 155/105, Rx 185/125, Rx+ 225/155

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Accessory Work (No Measure)

For Quality:

Part A

5 Sets

10 Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

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

Boss D.J. (Time)

“Boss D.J.”

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: MRx 155/105, Rx 185/125, Rx+ 225/155

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Accessory Work (No Measure)

For Quality:

Part A

5 Sets

10 Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

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

Boss D.J. (Time)

“Boss D.J.”

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: MRx 155/105, Rx 185/125, Rx+ 225/155

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Accessory Work (No Measure)

For Quality:

Part A

5 Sets

10 Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

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

Back Squat (Every 3:00 x 4 Sets
3 Back Squat)

Extra Instructions:

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

Bad Fish (Time)

“Bad Fish”

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

MRx Kettelbell: 53/35lb

Dumbbell 50/35, Rx Kettelbell 70/53lb / Dumbbell 70/50

Wall Balls: 20/14

Goals / Objectives / Notes

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.

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)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)

Recovery (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Back Squat (Every 3:00 x 4 Sets
3 Back Squat)

Extra Instructions:

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

Bad Fish (Time)

“Bad Fish”

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

MRx Kettelbell: 53/35lb

Dumbbell 50/35, Rx Kettelbell 70/53lb / Dumbbell 70/50

Wall Balls: 20/14

Goals / Objectives / Notes

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.

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)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)

Recovery (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Back Squat (Every 3:00 x 4 Sets
3 Back Squat)

Extra Instructions:

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

Bad Fish (Time)

“Bad Fish”

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

MRx Kettelbell: 53/35lb

Dumbbell 50/35, Rx Kettelbell 70/53lb / Dumbbell 70/50

Wall Balls: 20/14

Goals / Objectives / Notes

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.

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)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)

Recovery (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch