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

CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run (900/780mSki)

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run (675/585m Ski)

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run (450/390m Ski)

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon