CrossFit Evergreen – CrossFit

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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
– goal is to reach 1000m, as fast as possible, or go as far as you can with a 45 minute time cap.

– score is time, if you do not reach 1000m each by time cap-rd and reps will be placed in comment box

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Wet Floor”

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Pull-ups (Rx+= C2B Pull-ups)

Strength

Metcon (No Measure)

3 sets of 8

Alternating Dembbell Snatch

3 sets of 8

Romanian Deadlift
The focus is on form for all lifts.

Romanian deadlifts get as close to the floor as possible, without touching the floor, while maintaining great form.

CrossFit Evergreen – CrossFit

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Strength

Bench Press (4×3 (70-85%))

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Evergreen – CrossFit

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Strength

Back Squat (5×2)

Tempo Back Squat

5 Sets of 2

Set 1: 60%

Set 2: 62%

Set 3: 64%

Set 4: 66%

Set 5: 68-70% Depending on feel

Metcon

Metcon (No Measure)

5 Rounds, Not For Time:

2 Rope Climbs

8 Box Step-Ups (50’s/35’s)

12 Handstand Push-ups
Scale Rope Climbs to 10 Strict Pull-ups

Use a 20″ box for step-ups

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

60 DU

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

Core Conditioning

Midline (Repeat from January 16th)

2 Rounds:

30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups

30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups

30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

CrossFit Evergreen – CrossFit

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Strength

Front Squat

On the 90 Seconds x 6 Sets:

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 80%

Set 3: 1 Rep @ 85%

Sets 4-5-6: 1 Rep @ 90%

*All three of the final sets should be completed at the same weight. We are scoring this as 3 sets of 1.

Metcon

Rows and thrusters galore (3 Rounds for reps)

AMRAP 5:

27 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15 Calorie Row

15 Thrusters (75/55)

15 Pull-ups