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

CrossFit Evergreen – CrossFit

Deadlift (Take 15:00 to Establish
3RM Deadlift)

Extra Instructions

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

Happy (Time)

“Happy”

4 Rounds for Time

72 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: MRx 95/65, Rx 135/95

Goal / Objectives / Notes

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

This workout is a very cyclical style barbell cycling workout with the emphasis on staying consistent and finding a rhythm and pattern to the cycling components. We are looking for each movement to be able to be done unbroken, but possibly being strategic about breaks can help you get a better result here by allowing for less rest between movements.

Travel/Hotel/Limited Equipment (No Measure)

4 Rounds for Time

72 Double Unders

18 Dual Dumbbell Deadlifts

12 Dual Dumbbell Shoulder to Overhead

Load: your choice

Accessory Work (No Measure)

For Quality:

5 Sets

10 Pendlay Rows, Moderate Load

20 GHD Reverse Hypers , Light Load

For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.

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

What Happened (Time)

“What Happened”

Alternating Full Rounds with Partner

For Time

12 Rounds

3 Wall Walks

5 Burpee Pull-ups(Rx+= Bar Muscle-ups)

9/7 Calorie Echo Bike

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round in as close to 90 seconds as possible

Secondary Objective: Complete each Bike in a sprint effort under 30 seconds

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

Notes: We are looking to keep good places throughout with the focus on hitting a high intensity effort here to start things off on the Wall Walks, right into the Bar Muscle-Ups before tackling a sprint on the Echo Bike. Look to stay unbroken as long as possible and work the transition to the bike. Make sure to run back to tag your partner into the next round.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets, For Time

3 Wall Walks

6 Burpee Pull-Ups

150m Run

Rest 1:1

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Bulgarian Split Squat 30×1

7 Dips (Ring or Box) 20×1

9/9 Single Arm DB Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

What Happened (Time)

“What Happened”

Alternating Full Rounds with Partner

For Time

12 Rounds

3 Wall Walks

5 Burpee Pull-ups(Rx+= Bar Muscle-ups)

9/7 Calorie Echo Bike

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round in as close to 90 seconds as possible

Secondary Objective: Complete each Bike in a sprint effort under 30 seconds

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

Notes: We are looking to keep good places throughout with the focus on hitting a high intensity effort here to start things off on the Wall Walks, right into the Bar Muscle-Ups before tackling a sprint on the Echo Bike. Look to stay unbroken as long as possible and work the transition to the bike. Make sure to run back to tag your partner into the next round.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets, For Time

3 Wall Walks

6 Burpee Pull-Ups

150m Run

Rest 1:1

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Bulgarian Split Squat 30×1

7 Dips (Ring or Box) 20×1

9/9 Single Arm DB Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

What Happened (Time)

“What Happened”

Alternating Full Rounds with Partner

For Time

12 Rounds

3 Wall Walks

5 Burpee Pull-ups(Rx+= Bar Muscle-ups)

9/7 Calorie Echo Bike

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round in as close to 90 seconds as possible

Secondary Objective: Complete each Bike in a sprint effort under 30 seconds

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

Notes: We are looking to keep good places throughout with the focus on hitting a high intensity effort here to start things off on the Wall Walks, right into the Bar Muscle-Ups before tackling a sprint on the Echo Bike. Look to stay unbroken as long as possible and work the transition to the bike. Make sure to run back to tag your partner into the next round.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets, For Time

3 Wall Walks

6 Burpee Pull-Ups

150m Run

Rest 1:1

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Bulgarian Split Squat 30×1

7 Dips (Ring or Box) 20×1

9/9 Single Arm DB Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

What Happened (Time)

“What Happened”

Alternating Full Rounds with Partner

For Time

12 Rounds

3 Wall Walks

5 Burpee Pull-ups(Rx+= Bar Muscle-ups)

9/7 Calorie Echo Bike

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-22:00

Time Cap: 25:00

Primary Objective: Complete each round in as close to 90 seconds as possible

Secondary Objective: Complete each Bike in a sprint effort under 30 seconds

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

Notes: We are looking to keep good places throughout with the focus on hitting a high intensity effort here to start things off on the Wall Walks, right into the Bar Muscle-Ups before tackling a sprint on the Echo Bike. Look to stay unbroken as long as possible and work the transition to the bike. Make sure to run back to tag your partner into the next round.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets, For Time

3 Wall Walks

6 Burpee Pull-Ups

150m Run

Rest 1:1

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Bulgarian Split Squat 30×1

7 Dips (Ring or Box) 20×1

9/9 Single Arm DB Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)