Monday
CrossFit Evergreen – CrossFit
Strength
Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Rest 2:00 between sets.
Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.
We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure.
Metcon
Metcon (Time)
3 Rounds
16 DB Front Rack Reverse Lunges 55/35 (1 DB in each hand)
Farmers Carry (From the garage door to the end of the building and back twice) 55/35 (1 in each hand)
16 Deadlifts 185/135
32 AbMat Sit-Ups
If all rx dumbbells are used the 24kg and 16kg KBs can be substituted.
Sat Partner WOD 3/30
CrossFit Evergreen – CrossFit
Core Blaster Mix up (Time)
In teams of two do the following:
– 100 sit ups w/wall ball toss, 6′ apart
– 100 floor M&M’s/plank hold
– 200 leg throws
– 100 floor M&M’s/plank hold
– 100 sit ups/plank hold
– 100 floor M&M’s/plank hold
– 200 V-ups (at same time)
– divide up the reps
– finish one set before moving to the next
– number of reps are the team total
Friday
CrossFit Evergreen – CrossFit
Strength
Hang Power Clean (5×3)
Start at 70% and add weight each set
Metcon
Macho Mile (Time)
4 Rounds
400 Meter Run (Injury mod= 500 Meter Row)
3 Rounds of “Macho Man” (135/95)
3 Power Cleans + 3 Front Squats + 3 Push Jerks
-Each round has a 400m run as well as 9 of each lift
-Rowing is considered scaling unless you are injured
Thursday
CrossFit Evergreen – CrossFit
Skill
Turkish Get Up (5×2 (1 per arm))
Metcon
Metcon (Time)
4 Rounds
100 Mtn Climbers
20 Push-ups
50 DU
45 Second Dead Hang
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Dead Broke (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts 185/135
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts 225/155
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts 245/165
8 Box Jump Overs
Rx Box- 24″/20″
Score will be total repetitions across the deadlifts and box jump overs each round.
Core Conditioning
3 Rounds
300 Flutter Kicks
1 Minute Plank
20 Crunches
30 Second Hollow Hold
Tuesday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5 x 3 (you pick the weights))
Metcon
Metcon (Time)
22-18-14-10
Alternating DB Snatches (50/35)
Abmat Sit-ups
Burpees
Abmat Sit-ups
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