Wednesday
CrossFit Evergreen – CrossFit
Barbell Conditioning
6 sets of the “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
No time limit.
You may set the bar down after each overhead, but each set should be done at the same weight.
Score= heaviest weight used through one full set.
Core Conditioning
3 Rounds
1 minute front plank
30 second hollow body hold
100 flutter kicks
Tuesday
CrossFit Evergreen – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
Continue to add (2) repetitions per round.
Score= total HSPU completed.
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
21/18 Calorie Row (Rx+=27/21 Calorie Row)
21 Burpees (Rx+=27 Burpees)
21 Chest to Bar Pull-ups (Rx+=27 Chest to Bar Pull-ups)
rest 4 minutes
AMRAP 4:
15/9 Calorie Row (Rx+=21/15 Calorie Row)
15 Burpees (Rx+=21 Burpees)
15 Toes to Bar (Rx+=21 Toes to Bar)
rest 4 minutes
AMRAP 4:
9/6 Calorie Row (Rx+=15/9 Calorie Row)
9 Burpees (Rx+=15 Burpees)
9 Pull-ups (Rx+=15 Pull-ups)
Monday
CrossFit Evergreen – CrossFit
Strength
Snatch
Every 90 seconds x 7 Rounds
1 power snatch + 1 squat snatch (try to increase in weight. Record heaviest 1 squat snatch.)
Metcon
Metcon (Time)
4 Rounds For Time:
40 Air Squats
30 abmat sit-ups
40 mtn climbers
sat SOLO workout 8/11
CrossFit Evergreen – CrossFit
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
Friday
CrossFit Evergreen – CrossFit
Strength Test
Shoulder Press (20 min to establish 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 push-ups
30 v-ups
15 dips
Thursday
CrossFit Evergreen – CrossFit
Strength Test
Deadlift (20 minutes to establish 1RM)
Metcon
Metcon (Time)
3 Rounds
40 Air Squats (Rx+=20 Pistols)
1 minute Wall Sit
300 meter Run
10 Hang Power Cleans 95/65 (Rx+=135/95)
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