Thursday
CrossFit Evergreen – CrossFit
Skill
12 minute Goat EMOM
Pick one or two movements to work on
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Push-ups
30 second hollow body hold
60 Mtn climbers
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (No Measure)
EMOM x 16
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (75/55) (Rx+=95/65)
3rd Minute: 10 Wall Balls 20/14
4th Minute: 15 Box Jumps 24/20 (Rx+= 8 Burpee Box Jumps (24/20))
Strength
Back Squat (3×3 (75-85%))
Tuesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
4 Rounds
12 push press 95/65
15 ttb
75 DU
Strength
Metcon (No Measure)
Not For Time:
21-18-15-12-9
Abmat Sit-Ups
(GHD Sit-Ups for more fun)
:45 second plank after each set
Monday
CrossFit Evergreen – CrossFit
Strength
Shoulder Press (5 x 3)
Metcon
Metcon (Time)
5 Rounds (24 minute cap)
20 KB Swings 24/16
10 Burpees
20 Lunge Steps (10 per leg)
Sat 3/17
CrossFit Evergreen – CrossFit
“Roll of the Dice” (AMRAP – Rounds)
As a class team; with a 25 minute time cap:
Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.
Exercises:
2= air squats
3= push ups
4= jumping pull ups
5= V ups
6= 100m run/row
7= flutter kicks
8= knees 2 elbows
9= dumb bell strict press 45/25
10= lunges (each leg)
11= dips
12= burpees
Friday
CrossFit Evergreen – CrossFit
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
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