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 know 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

Hang Power Clean (Weightlifting
Every 90 seconds x 6 Sets
2 Hang Power Cleans
Set 1: 75%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%)

Extra Instructions / Points of Performance

% is Based on 1RM Power Clean

Focus on catching each rep as high as possible, while maintaining good receiving positions.

Mjolnir (AMRAP – Rounds and Reps)

“Mjolnir”

14:00 AMRAP

10 Power Clean

15 Toes to Bar (MRx=Hanging Knee Raises)

50 Double Unders

Barbell: MRx 95/65, Rx 155/105

Goals / Objectives / Notes

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistent Round Times

Secondary Objective: Barbell Pace

Today will be a grip and hip hinging focused triplet, where your ability to maintain a steady cadence throughout will win the day. Look to hit a touch and go set on the barbell to start each round, and then a few singles to recover the grip a bit as we go into a – hopefully – manageable set of toes to bar. Being able to treat the double unders as a recovery station today will be crucial, otherwise we’ll be left to lengthen our transitions to recover our breathing and stay composed over the course of this workout.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

14:00 AMRAP

10 Dual Dumbbell Power Clean

10 Strict Toe to Bar

50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Load:

6 Sets

50ft (15m) Sled Push, Heavy

100ft (30m) Sandbag Carry, Heavy

-rest 1:30 b/t sets-

Record Each Working Weight

Recovery (Checkmark)

1:00 Child’s 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