CrossFit – Mon, Nov 4
CrossFit Evergreen – CrossFit
Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)
Extra Instructions
% of 1RM Back Squat
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 – Mon, Nov 4
CrossFit Evergreen – CrossFit
Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)
Extra Instructions
% of 1RM Back Squat
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 – Mon, Nov 4
CrossFit Evergreen – CrossFit
Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)
Extra Instructions
% of 1RM Back Squat
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 – Mon, Nov 4
CrossFit Evergreen – CrossFit
Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)
Extra Instructions
% of 1RM Back Squat
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 – Mon, Nov 4
CrossFit Evergreen – CrossFit
Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)
Extra Instructions
% of 1RM Back Squat
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 – Mon, Nov 4
CrossFit Evergreen – CrossFit
Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%)
Extra Instructions
% of 1RM Back Squat
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
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