CrossFit – Fri, Oct 18
CrossFit Evergreen – CrossFit
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Extra Instructions
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches are meant to be done as a Squat Snatch, but a Power Snatch is acceptable if it allows for the best technique and most viable catching position.
I Let Him Go (Time)
“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups (MRx= Kipping HSPU)
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: MRx 155/105, Rx 225/155, Rx+ 275/185
% on Deadlift should be no higher than 70% of 1RM
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Accessory Work (No Measure)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow
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 – Fri, Oct 18
CrossFit Evergreen – CrossFit
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Extra Instructions
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches are meant to be done as a Squat Snatch, but a Power Snatch is acceptable if it allows for the best technique and most viable catching position.
I Let Him Go (Time)
“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups (MRx= Kipping HSPU)
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: MRx 155/105, Rx 225/155, Rx+ 275/185
% on Deadlift should be no higher than 70% of 1RM
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Accessory Work (No Measure)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow
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 – Fri, Oct 18
CrossFit Evergreen – CrossFit
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Extra Instructions
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches are meant to be done as a Squat Snatch, but a Power Snatch is acceptable if it allows for the best technique and most viable catching position.
I Let Him Go (Time)
“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups (MRx= Kipping HSPU)
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: MRx 155/105, Rx 225/155, Rx+ 275/185
% on Deadlift should be no higher than 70% of 1RM
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Accessory Work (No Measure)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow
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 – Fri, Oct 18
CrossFit Evergreen – CrossFit
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Extra Instructions
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches are meant to be done as a Squat Snatch, but a Power Snatch is acceptable if it allows for the best technique and most viable catching position.
I Let Him Go (Time)
“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups (MRx= Kipping HSPU)
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: MRx 155/105, Rx 225/155, Rx+ 275/185
% on Deadlift should be no higher than 70% of 1RM
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Accessory Work (No Measure)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow
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 – Fri, Oct 18
CrossFit Evergreen – CrossFit
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Extra Instructions
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches are meant to be done as a Squat Snatch, but a Power Snatch is acceptable if it allows for the best technique and most viable catching position.
I Let Him Go (Time)
“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups (MRx= Kipping HSPU)
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: MRx 155/105, Rx 225/155, Rx+ 275/185
% on Deadlift should be no higher than 70% of 1RM
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Accessory Work (No Measure)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow
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 – Thu, Oct 17
CrossFit Evergreen – CrossFit
Back Squat (Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%)
Extra Instructions
% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.
I’ll Be Back (AMRAP – Reps)
“I’ll Be Back!”
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups (Rx+= Chest to Bars)
8 Front Rack Reverse Lunge
Barbell: MRx 95/65, Rx 135/95
Barbell suggested loading @ 40% of Front Squat
Objectives / Stimulus / RPE / Workout Strategy
Goal: 150/120 Calories
Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets
Secondary Objective: Get to the rower with more than 1:00 remaining
Stimulus: Quad + Lat Stamina
RPE: 9/10
Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.
Travel/Hotel/Limited Equipment (No Measure)
10:00 AMRAP
Shuttle Runs for Distance
On the 2:00, Starting @ 0:00
8 Strict Pull-Ups
10 Dual Dumbbell Reverse Lunge
Load: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality
4 Sets
8-10 Feet Elevated Ring Rows
8-10 Deficit Parallette Push-Ups
8/8 Half Kneeling KB Chop and Lift
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
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