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

Bench Press (Every 3:00 x 4 Sets
5 Bench Press)

Extra Instructions

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

Santeria (AMRAP – Rounds and Reps)

“Santeria”

12:00 AMRAP

3-6-9-12… Strict Pull-Ups

6-12-18-24…Push-Ups

6 Shuttle Runs, 25ft Down & Back = 1

Goal / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Bench Press (Every 3:00 x 4 Sets
5 Bench Press)

Extra Instructions

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

Santeria (AMRAP – Rounds and Reps)

“Santeria”

12:00 AMRAP

3-6-9-12… Strict Pull-Ups

6-12-18-24…Push-Ups

6 Shuttle Runs, 25ft Down & Back = 1

Goal / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Bench Press (Every 3:00 x 4 Sets
5 Bench Press)

Extra Instructions

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

Santeria (AMRAP – Rounds and Reps)

“Santeria”

12:00 AMRAP

3-6-9-12… Strict Pull-Ups

6-12-18-24…Push-Ups

6 Shuttle Runs, 25ft Down & Back = 1

Goal / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Bench Press (Every 3:00 x 4 Sets
5 Bench Press)

Extra Instructions

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

Santeria (AMRAP – Rounds and Reps)

“Santeria”

12:00 AMRAP

3-6-9-12… Strict Pull-Ups

6-12-18-24…Push-Ups

6 Shuttle Runs, 25ft Down & Back = 1

Goal / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Bench Press (Every 3:00 x 4 Sets
5 Bench Press)

Extra Instructions

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

Santeria (AMRAP – Rounds and Reps)

“Santeria”

12:00 AMRAP

3-6-9-12… Strict Pull-Ups

6-12-18-24…Push-Ups

6 Shuttle Runs, 25ft Down & Back = 1

Goal / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations