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)

Accessory Work (No Measure)

4 Sets

15 GHD Weighted Hip Extension

:30-45 second Sorenson Hold

– Max Weighted Wall Sit @ 53/35lb, 24/16kg Goblet Loaded

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 (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

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 (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

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 (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

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 (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

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 (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

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