CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run (900/780mSki)

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run (675/585m Ski)

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run (450/390m Ski)

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run (900/780mSki)

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run (675/585m Ski)

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run (450/390m Ski)

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run (900/780mSki)

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run (675/585m Ski)

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run (450/390m Ski)

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run (900/780mSki)

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run (675/585m Ski)

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run (450/390m Ski)

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run (900/780mSki)

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run (675/585m Ski)

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run (450/390m Ski)

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Deadlift (Deadlifts
Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%)

Extra Instructions

% of 1RM Deadlift

We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don’t overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday’s Back Squats as we are testing our 3RM in two weeks, not next week.

Diego (Time)

“Diego”

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Single Dumbbell Front Rack Walking Lunges

18 Toe to Bar

Box: MRx 20/16, Rx 24/20

Dumbbells: MRx 50/35, Rx 70/50

Objectives / Stimulus / RPE / Workout Strategy

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Primary Objective: Toe to Bar in 3 Sets or Less

Secondary Objective: Consistent Pace round to round

Today, we are tackling a challenging 3 round workout that will mix a good amount of interference between movements with the grip and quads. The Box Jump Overs into the Dumbbell Walking Lunges will be a big challenge and then hanging onto the Toe to Bar sets after a challenging set of Dumbbell Front Rack Walking Lunges will tax the grip and midline. Plan to start conservatively on the Toe to Bar here even on round 1 to minimize fatigue in the later rounds and going to smaller and smaller sets.

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump overs or Odd Object Jump Overs

Accessory Work (No Measure)

For Quality:

4 Sets

6/6 Dual Dumbbell Bulgarian Split Squat 30×1

6 Stationary Bar Dips 20×1

-rest as needed b/t sets-

If you don’t have p-bars, use dumbbells on boxes.

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