CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)

Extra Instructions

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

The Dodo Way of Life (Time)

“The Dodo Way of Life”

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: MRx 75/55, Rx 95/65

Goal / Objectives / Notes

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as eacly as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Scorpion Vs. Sub-Zero (AMRAP – Rounds and Reps)

“Scorpion Vs. Sub-Zero”

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

2000m Row Buy-In

—

Directly Into..

—

2-4-6-8-10..Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: MRx 35/25, Rx 50/35

Objectives / Stimulus / RPE / Workout Strategy

Goal: Get into the Round of 12 + 12 Devils Press and Shuttle Runs

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

Primary Objective: Complete each set of shuttle runs in under 1:00

Secondary Objective: Complete the 2000m row by 8:00/8:30 respectively

This workout will begin with the athletes rowing to 2000m. Athletes can switch in and out as often as they like until they complete the 2000m. Once athletes finish the 2000m, athletes will then begin on alternating rounds of an ascending ladder of Alternating Single Arm Devils Press and 6 Shuttle Runs. The rest gets longer, but so does the work here as athletes try to maintain a pace. The goal should be to keep a pace of about 8-10 alternating single arm devils press a minute.

Travel/Hotel/Limited Equipment (No Measure)

For Rounds + Reps

13:00 AMRAP

2-4-6-8-10..Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 50/35lbs (22.5/15kg)