CrossFit Evergreen – CrossFit

Sid, Lord of the Flame (Time)

“Sid, Lord of the Flame”

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose