Thursday
CrossFit Evergreen – CrossFit
Skill/Strength
Turkish Get Up (5 × 2 (1 per arm each set))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 Push-ups
10 Jumping Pull-ups (w/ 3-second hold at the top)
1 Minute Wall Sit
Wednesday
CrossFit Evergreen – CrossFit
Barbell Conditioning
Descending Tens (Time)
3 Rounds: (12 minute cap)
10 Deadlifts
10 Front Squats
10 Push Jerks
Round 1: 155/105
Round 2: 135/95
Round 3: 115/80
Metcon
Play Ball (Time)
“Play Ball”
3 Rounds: (21 minute cap)
10 Push Jerks (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Tuesday
CrossFit Evergreen – CrossFit
Gymnastics
Strict rules (No Measure)
2 Rounds: (15 minute cap)
10 Strict Pull-ups + 100 Double Unders
7 Strict Pull-ups + 100 Double Unders
4 Strict Pullups
Rest 3 Minutes Between Rounds
weighted strict pull-ups for Rx+
Metcon
Crash Course (AMRAP – Rounds and Reps)
“Crash Course”
AMRAP 15:
30/21 Calorie Row
21 Abmat Sit-ups (Rx+=GHD Sit-ups)
15 Pull-ups (Rx+=Chest to Bar Pull-ups)
9 Power Cleans 115/80 (Rx+=185/135)
Monday
CrossFit Evergreen – CrossFit
Strength
Snatch
EMOM × 7
1 Hang Power Snatch + 1 OHS + 1 Snatch ( Full squat starting from the floor)
-all 3 reps should be completed unbroken each minute
-try to stay at the same weight throughout the entire EMOM
Metcon
Dumbbell Freddy Krueger (Time)
“Dumbbell Freddy Krueger”
21-15-9:
Dumbbell Power Snatch 55/35 (Rx×=70/50)
Burpees
Bodyweight Challenge Sat 12/15
CrossFit Evergreen – CrossFit
Body weight Challenge (Time)
Two versions to chose from Rx & Rx+
Rx
Do four movements 1-10 of each:
1-1-1-1-
2-2-2-2-
etc to 10 of each for time
Rx+
Do the same four movements 1-10, then start over from 10-1
1-1-1-1-
2-2-2-2-
10-10-10-10-
10-10-10-10-
9-9-9-9-
1-1-1-1
Movements
– strict pull-ups
– hand release push -ups
– strict knees 2 elbows
– burpees
Friday
CrossFit Evergreen – CrossFit
Strength
Front Squat
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Metcon
Clock watcher (Time)
3 Rounds: (20 minute cap)
10 C2B Pull-ups (Rx+= Bar Muscle-ups)
20 Push-ups (Rx+= Kipping Handstand Push-ups)
30 abmat Sit ups (Rx+= GHD Sit-ups)
40 Wallballs (20/14)
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