CrossFit Evergreen – CrossFit

The blind leading the “more” blind! AKA Groundhog Day or couples therapy (Time)

In teams of 2 do the following: accuracy rowing

– start with 50m (both partners row)

– 100m, 150m, 200m, etc

– rowing partner will be blindfolded (they are all new and you can keep yours)

– other partner will do (a minimum of 10) V-ups while watching to tell partner when to stop

– penalty burpees are assessed for each meter above or below target distance

CrossFit Evergreen – CrossFit

Back Squat (Back Squat

Max Repetitions of Back Squats @ 80-90%

*To Technical Failure
)

– Athletes should complete 1 set of max back squats to technical failure.

– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.

– Athletes should aim to complete 2-4 reps at 90%.

– Score: Loading and Reps

WARM UP

:60 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

:30 Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

*Build to 90% in sets of 1-3 reps at a time.

*Rest at least 2 minutes after final warm-up set before attempting your max set.

MODIFICATIONS

– Reduce Percentage

– Box Squat

– Front Squat

Have A Ball (Calories)

“Have A Ball”

On the 3:00 x 5 Rounds:

50-40-30-20-10 Wallballs Marx: 14/10, Rx: 20/14

Max Calorie Row

– Overview: This is a somewhat gnarly interval couplet today, and the first round is a real test and push. With no rest between these intervals we’ve got to move through those first bigger sets of wallballs with real haste in order to earn us some time to accumulate calories on the rower. Who will get to the rower in those first couple of rounds?

– Wallballs: Choose sets that are fast and allow you to keep moving.

– Score: Total calories accumulated on the rower.
– Athletes will get most of their time on the rower in the back half of these intervals, choosing smart but consistent wallball sets is key to keeping things under control in the beginning so you’ve got some gas towards the end.

– Resting your arms by dropping them down between wallball reps may help to hold some of the arm fatigue off, as well as being aware of your breathing during your wallballs.

– Big sprint starts to get the rower fan moving quickly in the back half will help you get the most out of the limited time you’ll have to work on the rower for calories.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75-60-45-30-15 x Air Squats

ROW

– Ski/Bike Erg/Assault/Echo

CrossFit Evergreen – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

1,000/900 Meter Bike Erg

Directly Into…

3-2-1 Rope Climbs (15ft.)

1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.

– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.

– Rope Climbs: About 1:00 of work.

– Bike Erg: About 2:00 of work each round.

– Score: Total time to complete work.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

1000M BIKE

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope
– Athletes that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.

– Bike should be consistent paces throughout.

– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.

– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.

CrossFit Evergreen – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

1,000/900 Meter Bike Erg

Directly Into…

3-2-1 Rope Climbs (15ft.)

1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.

– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.

– Rope Climbs: About 1:00 of work.

– Bike Erg: About 2:00 of work each round.

– Score: Total time to complete work.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

1000M BIKE

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope
– Athletes that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.

– Bike should be consistent paces throughout.

– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.

– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.

Yoga Mobility (No Measure)

-Kneeling reverse Hip and Spine Opener

-Half Samson With Hamstring Bow

-Single Leg Forward fold

-Child’s Pose with Ext/Int hand Rotation

-Scorpion

-Laying Shoulder Cars with bent knees

-Laying Figure 4 wipers

-Straddle

-Pike

-Butterfly (laying)

CrossFit Evergreen – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

1,000/900 Meter Bike Erg

Directly Into…

3-2-1 Rope Climbs (15ft.)

1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.

– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.

– Rope Climbs: About 1:00 of work.

– Bike Erg: About 2:00 of work each round.

– Score: Total time to complete work.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

1000M BIKE

– Reduce Distance

– Time Cap

– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope
– Athletes that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.

– Bike should be consistent paces throughout.

– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.

– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.

Yoga Mobility (No Measure)

-Kneeling reverse Hip and Spine Opener

-Half Samson With Hamstring Bow

-Single Leg Forward fold

-Child’s Pose with Ext/Int hand Rotation

-Scorpion

-Laying Shoulder Cars with bent knees

-Laying Figure 4 wipers

-Straddle

-Pike

-Butterfly (laying)

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

Max Repetitions of Deadlifts @ 90%

*To Technical Failure
)

– Barbell should come from a rack.

– Athletes should complete 1 set of max deadlifts to technical failure.

– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.

– Athletes should aim to complete 2-4 reps at 90%.

– Score: Loading and reps

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

*Build to 90% in sets of 1-2 reps at a time.

*Rest at least 2 minutes after final warm-up set before attempting your max set.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Power Up (Time)

“Power Up”

10 Rounds For Time:

200 Meter Run

10-1 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95

Time Cap: 18 Minutes

– Overview: As the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don’t get pulled out early in this one!

– Run: About 1:00 of work each round.

– Power Cleans: About 1:00 or less in the first round and decreasing from there.

– Score: Time to complete work. Add 1s per rep not completed if time capped.

MODIFICATIONS

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250m Row

– 160m Ski

– 400m Bike

– 150m Air Run

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells
– Athletes should come out the gate here with a pace in mind for the run that will let them try to hold the same time for all of their rounds. In the beginning when the power cleans create space between the runs this will be easier, but as those sets get smaller, the runs will be almost back to back.

– Try to keep looser arms on the runs to let you immediately begin work on the barbell when you get back inside.

– Athletes that are stronger on the barbell may choose to cycle sets or do fast singles and pace the run.

– Those stronger on the run may choose to push their pace there and do steady singles on the barbell.

Accessory Grind (No Measure)

Accessory

18-15-12-9-6 :

Dumbbell Romanian Deadlifts

Weighted Sit-ups

Directly Into…

5-4-3-2-1:

Single Leg Box Squats [Each Side]

Dragon Flags

– Athletes should aim to do all movements as written or choose difficult variations/progressions to substitute.

– Score: Work completed. Add any other notes to your workout notes section.

MODS

– Sub Kettlebells/Barbell

– Single Leg Squat to Box/Target

– 10-8-6-4-2 Hollow Rocks + :10 Hollow Hold