CrossFit Evergreen – CrossFit

Deadlift (Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps)

Extra Instructions

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Thor (Time)

“Thor”

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Every 1:30, starting @ 1:30, Perform 5 Bar Facing Burpees

Barbell: MRx 135/95, Rx 155/105, Rx+ 225/155

Box: 24/20′

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

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

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

25 Strict Pull-Ups

40 Dual Dumbbell Deadlifts

25 Box Jumps

20 Strict Pull-Ups

30 Dual Dumbbell Deadlifts

20 Box Jumps

Dumbbells: 60/45lb, 27.5/20kg

Box: 24/20”

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 – GHD Sit-Ups

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Deadlift (Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps)

Extra Instructions

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Thor (Time)

“Thor”

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Every 1:30, starting @ 1:30, Perform 5 Bar Facing Burpees

Barbell: MRx 135/95, Rx 155/105, Rx+ 225/155

Box: 24/20′

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

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

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

25 Strict Pull-Ups

40 Dual Dumbbell Deadlifts

25 Box Jumps

20 Strict Pull-Ups

30 Dual Dumbbell Deadlifts

20 Box Jumps

Dumbbells: 60/45lb, 27.5/20kg

Box: 24/20”

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 – GHD Sit-Ups

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Deadlift (Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps)

Extra Instructions

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Thor (Time)

“Thor”

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Every 1:30, starting @ 1:30, Perform 5 Bar Facing Burpees

Barbell: MRx 135/95, Rx 155/105, Rx+ 225/155

Box: 24/20′

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

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

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

25 Strict Pull-Ups

40 Dual Dumbbell Deadlifts

25 Box Jumps

20 Strict Pull-Ups

30 Dual Dumbbell Deadlifts

20 Box Jumps

Dumbbells: 60/45lb, 27.5/20kg

Box: 24/20”

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 – GHD Sit-Ups

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Deadlift (Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps)

Extra Instructions

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Thor (Time)

“Thor”

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Every 1:30, starting @ 1:30, Perform 5 Bar Facing Burpees

Barbell: MRx 135/95, Rx 155/105, Rx+ 225/155

Box: 24/20′

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

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

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

25 Strict Pull-Ups

40 Dual Dumbbell Deadlifts

25 Box Jumps

20 Strict Pull-Ups

30 Dual Dumbbell Deadlifts

20 Box Jumps

Dumbbells: 60/45lb, 27.5/20kg

Box: 24/20”

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 – GHD Sit-Ups

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!

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

Odin (Checkmark)

“Odin”

Every 2:00 x 15 Sets (5 @ Each Station)

Station 1: 18/13 Echo Bike

Station 2: 20 Overhead Squats

Station 3: 200m Run

Barbell: MRx 75/55, Rx 95/65

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

300m Run

15-12-9 Overhead Squats

Accessory Work (No Measure)

For Quality:

5 Sets

6/6 Bulgarian Split Squat 30×1

100ft (30m) Reverse Sled Drag

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

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

Odin (Checkmark)

“Odin”

Every 2:00 x 15 Sets (5 @ Each Station)

Station 1: 18/13 Echo Bike

Station 2: 20 Overhead Squats

Station 3: 200m Run

Barbell: MRx 75/55, Rx 95/65

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

300m Run

15-12-9 Overhead Squats

Accessory Work (No Measure)

For Quality:

5 Sets

6/6 Bulgarian Split Squat 30×1

100ft (30m) Reverse Sled Drag

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

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