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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

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