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

Power Snatch (Power Snatch + Hang Squat Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%

% of Power Snatch)

This set-up will have athletes hit a solid power Snatch and then 3 Hang Squat Snatch. We will then move to the next set where we will hit a Power Snatch + 2 Hang Squat Snatch and then finish each wave with 1 Power Snatch + 1 Hang Squat Snatch.

Manny the Mammoth (2 Rounds for time)

“Manny the Mammoth”

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-Ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Dumbbell

10 Alternating Dumbbell Snatch

15 Pull-Ups

12 Lateral Burpee over Dumbbell

10 Alternating Dumbbell Snatch

Accessory Work (No Measure)

For Quality:

5 Sets

10 Chest Supported Dumbbell Rows

5/5 Staggered Stance Kettlebell RDL

Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Power Snatch (Power Snatch + Hang Squat Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%

% of Power Snatch)

This set-up will have athletes hit a solid power Snatch and then 3 Hang Squat Snatch. We will then move to the next set where we will hit a Power Snatch + 2 Hang Squat Snatch and then finish each wave with 1 Power Snatch + 1 Hang Squat Snatch.

Manny the Mammoth (2 Rounds for time)

“Manny the Mammoth”

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-Ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Dumbbell

10 Alternating Dumbbell Snatch

15 Pull-Ups

12 Lateral Burpee over Dumbbell

10 Alternating Dumbbell Snatch

Accessory Work (No Measure)

For Quality:

5 Sets

10 Chest Supported Dumbbell Rows

5/5 Staggered Stance Kettlebell RDL

Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Power Snatch (Power Snatch + Hang Squat Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%

% of Power Snatch)

This set-up will have athletes hit a solid power Snatch and then 3 Hang Squat Snatch. We will then move to the next set where we will hit a Power Snatch + 2 Hang Squat Snatch and then finish each wave with 1 Power Snatch + 1 Hang Squat Snatch.

Manny the Mammoth (2 Rounds for time)

“Manny the Mammoth”

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-Ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Dumbbell

10 Alternating Dumbbell Snatch

15 Pull-Ups

12 Lateral Burpee over Dumbbell

10 Alternating Dumbbell Snatch

Accessory Work (No Measure)

For Quality:

5 Sets

10 Chest Supported Dumbbell Rows

5/5 Staggered Stance Kettlebell RDL

Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Power Snatch (Power Snatch + Hang Squat Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%

% of Power Snatch)

This set-up will have athletes hit a solid power Snatch and then 3 Hang Squat Snatch. We will then move to the next set where we will hit a Power Snatch + 2 Hang Squat Snatch and then finish each wave with 1 Power Snatch + 1 Hang Squat Snatch.

Manny the Mammoth (2 Rounds for time)

“Manny the Mammoth”

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-Ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Dumbbell

10 Alternating Dumbbell Snatch

15 Pull-Ups

12 Lateral Burpee over Dumbbell

10 Alternating Dumbbell Snatch

Accessory Work (No Measure)

For Quality:

5 Sets

10 Chest Supported Dumbbell Rows

5/5 Staggered Stance Kettlebell RDL

Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d