CrossFit Evergreen – CrossFit

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TRI-TRI-TRI-REALLY? (Time)

With a two person team, and a 45 minute time cap both partners alternate and do the following:

1) 4 x 100m row and 4 x 10 db Tate’s press 25/15

2) 4 x 200m row and 4 x 10 bb skull crushers 55/35

3) 4 x 300m row and 4 x 10 modified Dick’s press 55/35

4) 4 x 400m row and 4 x 10 hand release push ups

5) 4 x 500m row and 4 x 10 2 hand OH single db tricep extension 45/25
– both partners do all the movements alternate between row and movement

– Rx+ = same movements but 15 reps each

CrossFit Evergreen – CrossFit

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Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

CrossFit Evergreen – CrossFit

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Skill

EMOM 10

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

Metcon

Metcon (AMRAP – Reps)

Full Tabata for each of the following exercises.

– DU

– Sit-ups

– Push-ups

– Box Step-ups 24/20

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

On the Minute x 20 (4 Rounds):

Minute 1 – 10 Overhead Squats (115/80)

Minute 2 – 15/12 Calorie Row

Minute 3 – 10 Toes to Bar

Minute 4 – 30 Second Handstand Hold

Minute 5 – 10 Pull-ups
An Rx score will be 20 rounds. If you do not finish each full round you score the number of total finished rounds.

Skill

Spend 10 minutes either Rolling/Stretching or working on a skill.

CrossFit Evergreen – CrossFit

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Metcon

Spicy Chicken (Time)

5 Rounds:

30 Double Unders

5 Power Cleans 135/95 (Rx+=155/105)

7 Burpee Over the Bar

Rest 1 Minute

Strength

Metcon (No Measure)

4 Rounds

8 Dumbbell Bench

20 Weighted Sit-ups

CrossFit Evergreen – CrossFit

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Strength

Back Squat

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

1 Rep @ 84%

Metcon

Metcon (Time)

1 Round For Time: (Rx+= 2 Rounds)

75 Wallballs 20/14

21/18 Calorie Row