CrossFit Evergreen – CrossFit

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Strength

Back Squat

On the 1:30 × 6 Sets:

30 DU (30 singles for scale)

2 Pausing Back Squats

Repetitions come from the rack, and lets make sure we are finishing by the 1:00 mark of the interval.

Metcon

Metcon (Weight)

3 Rounds:

21 Weighted Sit-ups (Rx+=GHD Sit-Ups)

15 Dumbbell Bench Press

9 Strict Pull-Ups (Rx+= Strict C2B)
Athlete’s choice on the dumbbell loading. These reps do not need to be unbroken each time, but we should be using loads that we are able to complete the 15 reps in 2 sets or less. Free to build over the rounds.

CrossFit Evergreen – CrossFit

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Kathy’s request (AMRAP – Rounds and Reps)

In teams of 2, with a 35 minute AMRAP complete the following for rounds and reps:

-300m run

– 10 plate, ground 2 overhead 35/25

– 2 tire flips

– 6 burpees over plate

– 20 sledge hammer strikes

– 50m fingertip carry 35/25

– 50m sled pull 110/70

– 10 push ups

– 10 V-ups

– 10 floor wipers
– both partners do all reps for each movement

– both partners run, etc together

– if we run into a traffic jam, skip ahead and come back

CrossFit Evergreen – CrossFit

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Strength

Deadlift

Deadlift

On the 2:00 × 6 Sets:

3 @ 74%

1 @ 81%

3@ 74%

1 @ 86%

3 @ 74%

1 @ 91%

Metcon

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Burpees

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)

Rx Dumbbell – 50/35
In “Vader”, all repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it’s less about if we can find large sets, and more about, how fast we move on the repetitions and transitions.

On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don’t need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let’s finish strong with what we have left.

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

75 DU

30 Weighted Sit-ups 45/25 (Rx+= GHD)

15 Box Jumps 24/20

30 V-ups (Rx+= TTB)

Skill

EMOM × 10:

5-10 Reps of any movement you need to work on.

Challenge

1 minute dead hang hold

1:30 wall sit

2 minute front plank

CrossFit Evergreen – CrossFit

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Strength

Bench Press

Tempo Barbell Brnch Press

4 sets of 6

Building to a heavy set

5 second negative

1 second on chest

Explode back up

Start at 50% and build from there

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

15 Push-ups

15 DB Deadlifts (50’s/35’s)

15 KB Swings 24/16

CrossFit Evergreen – CrossFit

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Metcon

Tres Leches (3 Rounds for time)

On the 0:00… “Tres Leches” Part #1

30 Clean and Jerks (135/95)

On the 10:00… “Tres Leches” Part #2

30 Kipping HSPU

30 C2B Pull-ups (Rx+=Bar Muscle-Ups)

On the 20:00… “Tres Leches” Part #3

1 Mile Run
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.