CrossFit – Tue, Oct 22
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-
For the sled, I want every set today to be a challenging slug fest. The last 20ft or so should have you grinding for each foot after a hard/fast start.
If you don’t have access to a sled, perform box pushed with load on top, plate pushes, OR :30 Sprints on the Echo Bike/Bike Erg (Standing Damper 10/8 if Bike Erg)
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
CrossFit – Mon, Oct 21
CrossFit Evergreen – CrossFit
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load)
Extra Instructions
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
Heimdall (Calories)
“Heimdall”
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Shuttle Runs
Box: 24/20
Dumbbells: MRx 30/20, Rx 50/35
Shuttle Run = 25ft out and back
Score = Calories
Travel/Hotel/Limited Equipment (No Measure)
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
CrossFit – Mon, Oct 21
CrossFit Evergreen – CrossFit
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load)
Extra Instructions
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
Heimdall (Calories)
“Heimdall”
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Shuttle Runs
Box: 24/20
Dumbbells: MRx 30/20, Rx 50/35
Shuttle Run = 25ft out and back
Score = Calories
Travel/Hotel/Limited Equipment (No Measure)
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
CrossFit – Mon, Oct 21
CrossFit Evergreen – CrossFit
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load)
Extra Instructions
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
Heimdall (Calories)
“Heimdall”
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Shuttle Runs
Box: 24/20
Dumbbells: MRx 30/20, Rx 50/35
Shuttle Run = 25ft out and back
Score = Calories
Travel/Hotel/Limited Equipment (No Measure)
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
CrossFit – Mon, Oct 21
CrossFit Evergreen – CrossFit
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load)
Extra Instructions
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
Heimdall (Calories)
“Heimdall”
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Shuttle Runs
Box: 24/20
Dumbbells: MRx 30/20, Rx 50/35
Shuttle Run = 25ft out and back
Score = Calories
Travel/Hotel/Limited Equipment (No Measure)
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
CrossFit – Mon, Oct 21
CrossFit Evergreen – CrossFit
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load)
Extra Instructions
Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats
Heimdall (Calories)
“Heimdall”
12:00 EMOM
Min 1: Max Calorie Row
Minute 2: 12 Dual Dumbbell Step-Ups
Minute 3: 6 Shuttle Runs
Box: 24/20
Dumbbells: MRx 30/20, Rx 50/35
Shuttle Run = 25ft out and back
Score = Calories
Travel/Hotel/Limited Equipment (No Measure)
Every 4:00 x 3 Sets
300m Run
12 Dual Dumbbell Bench Step-Ups
16 Ice Skater Hops
Bench 20’’
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
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