CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Metcon (No Measure)

Gymnastics

8:00 EMOM

25ft (7.5m) Handstand Walk

Or

2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

Kitana (4 Rounds for time)

“Kitana”

Every 5:00 x 4 Sets

400m Run

21 Pull-Ups

12 Handstand Push-Ups

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning

RPE: 8/10

Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

4 Sets

10/10 Single Arm Dumbbell Bent Over Row

8-12 Reverse Barbell Curls

8-12 Ring Push-Ups

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

Metcon (No Measure)

Gymnastics

8:00 EMOM

25ft (7.5m) Handstand Walk

Or

2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

Kitana (4 Rounds for time)

“Kitana”

Every 5:00 x 4 Sets

400m Run

21 Pull-Ups

12 Handstand Push-Ups

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning

RPE: 8/10

Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

4 Sets

10/10 Single Arm Dumbbell Bent Over Row

8-12 Reverse Barbell Curls

8-12 Ring Push-Ups

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