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

Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)

Extra Instructions

Perform @ 75%+ of 1RM Snatch

*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

% 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 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

*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

% 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 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

*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

% 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 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

*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

% 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 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

*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

% 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