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 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 Evergreen – CrossFit

Consider That A Divorce! (AMRAP – Rounds and Reps)

“Consider that a Divorce!”

2 Person Teams

24:00 AMRAP

1.5k Bike

30 Burpees Over Body

60 Wall Balls

*One partner holds a wall sit while the other completes Wall Balls

Wall Ball 20/14lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Rounds + Reps: 3+ Rounds

Primary Objective: Split the work evenly / complete the bike in under 3:00

Secondary Objective: Complete the Wall Balls in sets of 10+

Stimulus: Leg Stamina, Team Conditioning

RPE: 7/10

Flow: Bike is Split between the two athletes in any fashion they like. Once the bike is completed the athletes will then move to the Burpees. Athletes can switch as often as they like until 20 total reps are completed. Once athletes move to the Wall Balls one athlete will be holding a wall sit position while another athlete is working on the Wall Balls. This will continue for the duration of the workout.

Travel/Hotel/Limited Equipment (No Measure)

Solo

24:00 AMRAP

400m Run

20 Lateral Burpees over Object

40 Air Squats

Accessory Work (No Measure)

For Quality

5 Sets

5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:25-:35 second Handstand Hold (Freestanding or Wall Supported)

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Consider That A Divorce! (AMRAP – Rounds and Reps)

“Consider that a Divorce!”

2 Person Teams

24:00 AMRAP

1.5k Bike

30 Burpees Over Body

60 Wall Balls

*One partner holds a wall sit while the other completes Wall Balls

Wall Ball 20/14lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Rounds + Reps: 3+ Rounds

Primary Objective: Split the work evenly / complete the bike in under 3:00

Secondary Objective: Complete the Wall Balls in sets of 10+

Stimulus: Leg Stamina, Team Conditioning

RPE: 7/10

Flow: Bike is Split between the two athletes in any fashion they like. Once the bike is completed the athletes will then move to the Burpees. Athletes can switch as often as they like until 20 total reps are completed. Once athletes move to the Wall Balls one athlete will be holding a wall sit position while another athlete is working on the Wall Balls. This will continue for the duration of the workout.

Travel/Hotel/Limited Equipment (No Measure)

Solo

24:00 AMRAP

400m Run

20 Lateral Burpees over Object

40 Air Squats

Accessory Work (No Measure)

For Quality

5 Sets

5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:25-:35 second Handstand Hold (Freestanding or Wall Supported)

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Consider That A Divorce! (AMRAP – Rounds and Reps)

“Consider that a Divorce!”

2 Person Teams

24:00 AMRAP

1.5k Bike

30 Burpees Over Body

60 Wall Balls

*One partner holds a wall sit while the other completes Wall Balls

Wall Ball 20/14lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Rounds + Reps: 3+ Rounds

Primary Objective: Split the work evenly / complete the bike in under 3:00

Secondary Objective: Complete the Wall Balls in sets of 10+

Stimulus: Leg Stamina, Team Conditioning

RPE: 7/10

Flow: Bike is Split between the two athletes in any fashion they like. Once the bike is completed the athletes will then move to the Burpees. Athletes can switch as often as they like until 20 total reps are completed. Once athletes move to the Wall Balls one athlete will be holding a wall sit position while another athlete is working on the Wall Balls. This will continue for the duration of the workout.

Travel/Hotel/Limited Equipment (No Measure)

Solo

24:00 AMRAP

400m Run

20 Lateral Burpees over Object

40 Air Squats

Accessory Work (No Measure)

For Quality

5 Sets

5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:25-:35 second Handstand Hold (Freestanding or Wall Supported)

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Consider That A Divorce! (AMRAP – Rounds and Reps)

“Consider that a Divorce!”

2 Person Teams

24:00 AMRAP

1.5k Bike

30 Burpees Over Body

60 Wall Balls

*One partner holds a wall sit while the other completes Wall Balls

Wall Ball 20/14lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Rounds + Reps: 3+ Rounds

Primary Objective: Split the work evenly / complete the bike in under 3:00

Secondary Objective: Complete the Wall Balls in sets of 10+

Stimulus: Leg Stamina, Team Conditioning

RPE: 7/10

Flow: Bike is Split between the two athletes in any fashion they like. Once the bike is completed the athletes will then move to the Burpees. Athletes can switch as often as they like until 20 total reps are completed. Once athletes move to the Wall Balls one athlete will be holding a wall sit position while another athlete is working on the Wall Balls. This will continue for the duration of the workout.

Travel/Hotel/Limited Equipment (No Measure)

Solo

24:00 AMRAP

400m Run

20 Lateral Burpees over Object

40 Air Squats

Accessory Work (No Measure)

For Quality

5 Sets

5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:25-:35 second Handstand Hold (Freestanding or Wall Supported)

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)