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

Chad 1000x (Time)

“Chad” Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db, or weight vest. Use a 20” box

– Rx+ 45/35 lb db

1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

Score is the time it takes to complete all 1,000 repetitions.

more

– Scaled: lighter to no weight, smaller box or fewer steps

CrossFit Evergreen – CrossFit

Chad 1000x (Time)

“Chad” Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db, or weight vest. Use a 20” box

– Rx+ 45/35 lb db

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. Score is the time it takes to complete all 1,000 repetitions.

more

– Scaled: lighter to no weight, smaller box or fewer steps
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.

CrossFit Evergreen – CrossFit

Chad 1000x (Time)

“Chad” Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db, or weight vest. Use a 20” box

– Rx+ 45/35 lb db

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. Score is the time it takes to complete all 1,000 repetitions.

more

– Scaled: lighter to no weight, smaller box or fewer steps
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.

CrossFit Evergreen – CrossFit

Chad 1000x (Time)

“Chad” Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

1,000 box step ups. Rx: 30/20 lb db, or weight vest. Use a 20” box

– Rx+ 45/35 lb db

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. Score is the time it takes to complete all 1,000 repetitions.

more

– Scaled: lighter to no weight, smaller box or fewer steps
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.