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

Push Press (Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%

% Based on 1RM Push Press.)

Extra Instructions

If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.

Record Working Weight

Loki (Time)

“Loki”

3 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: MRx 44/26kg, 20/12kg, Rx 53/35lb, 24/16kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to no rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows , Moderate

5/5 Stagger Stance Kettlebell RDL , Moderate

Perform the RDLs with a 2s negative each rep.

Recovery (Checkmark)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Push Press (Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%

% Based on 1RM Push Press.)

Extra Instructions

If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.

Record Working Weight

Loki (Time)

“Loki”

3 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: MRx 44/26kg, 20/12kg, Rx 53/35lb, 24/16kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to no rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows , Moderate

5/5 Stagger Stance Kettlebell RDL , Moderate

Perform the RDLs with a 2s negative each rep.

Recovery (Checkmark)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Push Press (Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%

% Based on 1RM Push Press.)

Extra Instructions

If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.

Record Working Weight

Loki (Time)

“Loki”

3 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: MRx 44/26kg, 20/12kg, Rx 53/35lb, 24/16kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to no rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows , Moderate

5/5 Stagger Stance Kettlebell RDL , Moderate

Perform the RDLs with a 2s negative each rep.

Recovery (Checkmark)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Push Press (Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%

% Based on 1RM Push Press.)

Extra Instructions

If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.

Record Working Weight

Loki (Time)

“Loki”

3 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: MRx 44/26kg, 20/12kg, Rx 53/35lb, 24/16kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to no rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows , Moderate

5/5 Stagger Stance Kettlebell RDL , Moderate

Perform the RDLs with a 2s negative each rep.

Recovery (Checkmark)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Push Press (Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%

% Based on 1RM Push Press.)

Extra Instructions

If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.

Record Working Weight

Loki (Time)

“Loki”

3 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: MRx 44/26kg, 20/12kg, Rx 53/35lb, 24/16kg

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Primary Objective: Complete the American Kettlebell Swings in 2 sets or less

Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to no rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows , Moderate

5/5 Stagger Stance Kettlebell RDL , Moderate

Perform the RDLs with a 2s negative each rep.

Recovery (Checkmark)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations