CrossFit Evergreen – CrossFit

An Old Wooden Ship (2 Rounds for time)

“An Old Wooden Ship”

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Strict Pull-Ups (Rx+= 6 Bar Muscle Ups)

Kettlebell: 53/35

Goals / Stimulus / Objectives

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Today has a high focus on dynamic hip and upper body endurance. Since we’ll be swinging the kettlebell all the way overhead, the muscle ups will get sneakily challenging as the rounds pass. Aim to keep the Overhead Lunge pace smooth and try to relax the grip at the top of the swing to maximize your ability to perform on the muscle ups.

Travel/Hotel/Limited Equipment (No Measure)

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Burpee Pull-Ups

Kettlebell: (53/35lb, 24/16kg)

Accessory Work (No Measure)

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top

Recovery (Checkmark)

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Big Kelly (Time)

“Big Kelly”

3 Rounds for Time

1000m Run

50 Wall Balls

50 Box Jumps

Wall Ball 20/14lb, 9/6kg

Box Jumps 24/20”

Team Variation

2 Person Option:

Runs Together and Split the Workout

Objectives / Stimulus / RPE / Workout Strategy

Goal: 25:00-35:00

Time Cap: 40:00

Stimulus: Leg Endurance / Aerobic Capacity

RPE: 9/10

Primary Objective: Complete each round of the workout in as close to 10:00 as possible

Secondary Objective: Complete each set of Wall Balls and Box Jumps at a rate of 20 reps/minute. This means that the 100 combined reps will be completed in under 5:00 minutes.

This workout is an extended version of the classic CrossFit Benchmark workout “Kelly” The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.

We have placed alternative versions here for those that love to do partner or team workouts on Saturday’s and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

800m Run

35 Dumbbell Thrusters 30/20lb,

35 Box Jumps

Wall Ball 20/14lb, 9/6kg

Box 24/20”

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

CrossFit Evergreen – CrossFit

Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)

Extra Instructions

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
Objectives / Stimulus / RPE / Workout Strategy

This is a tester workout of high skill work and barbell cycling. The focus will be to hit the Ring Muscle-Ups aggressively if you are very proficient and conservatively if you know you may struggle and get a failed rep. The goal should be no failed reps and managing fatigue to allow for consistent pacing and even picking it up a bit on the barbell as the reps get smaller on each set. For modifications we can move towards a mixture of skill work with low ring banded ring muscle-ups and strict movements of the Strict Pull-Up and Ring Dip. We can go all the way down and even scale the movements to Push-Ups and Ring Rows and still get quite a good effect and stimulus here on the day.

Travel/Hotel/Limited Equipment (No Measure)

For Time

16-12-8

Pull-Ups

Dips

Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

:20/:20 Single Leg Romanian Deadlift Hold , light to moderate KB

Rest 20 seconds

4/4/4 Banded Chop (High, Mid, Low) Each Side

Rest 20 seconds

6/6 Single Leg Rotational Medball Toss

-Rest 1:00 b/t sets-

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

CrossFit Evergreen – CrossFit

Chubbs (Time)

“Chubbs”

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

18/13 Calorie Echo

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Objectives / Stimulus / RPE / Workout Strategy

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Primary Objective: Complete the working movements inside the gym in 3 minutes or less

Secondary Objective: Complete the run as close to 1:00 as possible

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

This workout is meant to be a longer workout with the emphasis on the monostructural components, but including some light bodyweight movements here to work on stability and control under fatigue. The intent is to maintain consistent pacing throughout and get some light touches on the Wall Walks, Handstand Walks, and build some good effort on the Burpees. We are alternating between Handstand Walks and Wall Walks, but the mods for the Handstand Walk will be shoulder taps instead of wall walks to work on a little different stimulus today rather than just working in more wall walks

Travel/Hotel/Limited Equipment (No Measure)

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

8 Shuttle Runs

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Accessory Work (No Measure)

3-4 Sets, For Quality

8-10 Reverse Nordic Curls

15/15 Banded Terminal Knee Extensions

:15/:15 Copenhagen Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Shooter (Weight)

“Shooter”

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: MRx= 20 V-ups, Rx= 15 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells: MRx 35/25, Rx 50/35

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

This workout is meant to be a Strength Biased EMOM with the focus on the Bench Press and then added reps and volume for the core, shoulders, and hips. The DB Power Cleans and Front Rack Lunges should take the most time here and make things a challenge getting into the 15 GHD Sit-ups the next minute, but the rest of the components should allow for work to be done in about 30 seconds before transitioning to the next station.

Travel/Hotel/Limited Equipment (No Measure)

20:00 EMOM

min 1: 10-12 Dual Dumbbell Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Dumbbells @ 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets, For Quality

10/10 Side Plank Rotations

20 Banded Tricep Extensions

:30/:30 second Banded Paloff Press Hold

Recovery (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

CrossFit Evergreen – CrossFit

Gymnastics Skill (No Measure)

Spend 5-10 Minutes working on one of the following:

Pull-up Progression

Butterfly Pull-up

Chest to Bar Progression

Butterfly Chest to Bar

Just Tap It In (AMRAP – Rounds and Reps)

“Just Tap It In”

4 Sets

3:00 On/1:00 Off

15/12 Calorie Row

15 Chest to Bar Pull-Ups (MRx= Pull-Ups)

15 Box Jumps

*Pick up where you left off each round.

Box: MRx 20/16, Rx 24/20

Score = rounds + reps

Goals / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimize breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don’t be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets

8 Goblet Squats

12 Jumping Squats

200m Run

Rest 1:00 b/t sets

Load: Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Accessory Work (No Measure)

3-4 Sets

10-12 Bent Over Reverse Flys

10-12 Dual Dumbbell Zottman Curls

100ft (30m) Reverse Sled Drag

100ft (30m) Sandbag Bear Hug Carry or Dual Kettlebell Carry

Recovery (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch