CrossFit Evergreen – CrossFit

Get to the Chopper (Time)

“Get to the Chopper!”

3 Rounds for Time

800m Run

30 American Kettlebell Swings

30-20-10 Burpee Box Jumps (MRx= Burpee Box Step Ups)

Kettlebell: MRx 35/26, Rx 53/35

Box: 24/20”

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

Primary Objective: Complete the workout in under or as close to 30 minutes as possible.

Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.

Stimulus: Leg Stamina / Aerobic Steady State

RPE: 8/10

Notes: This workout is meant to be a long grinder of a workout with the goal of increasing our capacity to retest “Big Kelly” in a couple weeks. Remember that we are going to need to pace out the runs so that we can move right into the KBS with little to no break and then find a pacing and rhythm on Burpee Box Jump Overs that allows for an increase in pace and speed going into the final round of 10 reps .

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump Overs and Dual Dumbbell Hang Snatch 25/15lb

Accessory Work (No Measure)

For Quality

5 Sets

100ft (30m) Sandbag Carry, For Load

100ft (30m) Farmers Carry, For Load

30 second Weighted Wall Sit

Recovery (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Get to the Chopper (Time)

“Get to the Chopper!”

3 Rounds for Time

800m Run

30 American Kettlebell Swings

30-20-10 Burpee Box Jumps (MRx= Burpee Box Step Ups)

Kettlebell: MRx 35/26, Rx 53/35

Box: 24/20”

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

Primary Objective: Complete the workout in under or as close to 30 minutes as possible.

Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.

Stimulus: Leg Stamina / Aerobic Steady State

RPE: 8/10

Notes: This workout is meant to be a long grinder of a workout with the goal of increasing our capacity to retest “Big Kelly” in a couple weeks. Remember that we are going to need to pace out the runs so that we can move right into the KBS with little to no break and then find a pacing and rhythm on Burpee Box Jump that allows for an increase in pace and speed going into the final round of 10 reps .

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump Overs and Dual Dumbbell Hang Snatch 25/15lb

Accessory Work (No Measure)

For Quality

5 Sets

100ft (30m) Sandbag Carry, For Load

100ft (30m) Farmers Carry, For Load

30 second Weighted Wall Sit

Recovery (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Split Jerk (Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+)

Extra Instructions / Points of Performance

Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

He Had to Split (Time)

“He Had to Split”

For Time:

12-18-24-30

Single Arm Dumbbell Push Press

6-12-18-24

Abmat Sit-Ups

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken

Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 7/10

Notes: The goal today is to work on staying fast on the Dumbbell Push Press, locking our strong overhead with midline control throughout and biceps covering the ears with dumbbells over midline. Each set of Abmat Sit-Ups should be done quickly with the focus on fast repetitions, touching full overhead then touching the toes on each rep. The Single Arm DB Push Press reps are total (not per arm).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

5 Sets, For Quality

:20 second Supinated Chin Over Bar Hold

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-

Pick a load for today where you can perform the work unbroken

If you don’t have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.

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

Gymnastics Skill (No Measure)

Strict Pull-Up Progression

Or

Ring Muscle-Up Skill Work

Ring Muscle-Up Progression

Ring Muscle-Up Drills

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

Stick Around (AMRAP – Rounds and Reps)

“Stick Around”

15:00 AMRAP

70 Double Unders (Scale with 100 Singles)

(Rx+) 3 Ring Muscle-Ups (Rx= 10 Pull-ups and 10 Box Dips)

3 Squat Clean

Barbell: MRx 95/65, Rx 135/95, Rx+ 155/105

Goal Rounds + Reps: 6+ Rounds

~ 2:30 or faster/ Round

Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.

Secondary Objective: Unbroken Ring Muscle-Ups

Stimulus: CP Battery / Muscular Stamina

RPE: 8/10

Notes:

The goal here today will be to keep the Double Unders into 3 sets or less for the duration of the workout and then move into the Ring Muscle-Ups or Ring Muscle-Up modification. The transition + Ring Muscle-Ups should be kept in the range of 45 seconds or less before moving our

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

70 Double Unders

10 Pull-Ups

10 Dips

5 Dual Dumbbell Squat Cleans

Dumbbells: Challenging Load

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw

5/5 Side Plank Bird Dogs

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Recovery (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

CrossFit Evergreen – CrossFit

Axis & Allies (Time)

“Axis & Allies”

For Time:

100 Dumbbell Bench Press

150 Toe to Bar

200 Wall Balls

*Every 5:00, Including 0:00, Perform 150 Double Unders

All Work is Split evenly between partners

Dumbbells: MRx 35/25’s, Rx 50/35’s

Wall Ball: 20/14

*While one partner is working, one partner is holding a sandbag in bear hug position

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 25:00-30:00 minutes

Time Cap: 35:00

Primary Objective: Complete each set of Double Unders in as close to 2:00 as possible

Secondary Objective: Complete most of the Dumbbell Bench by the first 5:00 segment

Stimulus: Upper Body Density / Shoulder Stamina

RPE: 7/10

Notes: This workout will start with the 150 Double Unders. We are looking for them to be done as each partner finishes their 50 reps. Ideally 50 Double Unders should be completed in around 30 seconds or so, but we are giving it 40 seconds for each partner to hit these to have them completed by the 2:00 mark, which will give us 3:00 minutes to complete the Dumbbell Bench. Ideally we are looking to complete as much of the Bench Press as possible by the first 5:00 minute segment. We will then go back and hit the next set of Double Unders before circling back around to complete the rest of the Bench and get into the Toe to Bar. Here we want to see consistent sets and probably rotate in sets of 5 at a time. This will allow us to complete between 20-25 minutes and complete the Toe to Bar by the 20 minute mark on the clock before finally switching over to working on Wall Balls for the remainder of the time. Here we want to up the pace and look to get 30 reps a minute done to complete the workout in under 30 minutes. This will be a big challenge and fun team chipper to work to complete in the given time frame.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

50 Dumbbell Thrusters

75 Dumbbell Bench Press

100 V-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

:30 Alternating Single Leg Raises (Hanging)

:30/:30 Banded Single Leg Hip Thrusts for Speed

-rest :30 b/t sets-

For the alternating single leg raise, bring the foot as high as you can while maintaining a straight leg. Keep hollow positions in the hang (don’t relax and let the feet drift behind you).

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

Axis & Allies (Time)

3 Person Team

“Axis & Allies”

For Time:

100 Dumbbell Bench Press

150 Toe to Bar

200 Wall Balls

*Every 5:00, Including 0:00, Perform 150 Double Unders

All Work is Split evenly between partners

Dumbbells: MRx 35/25’s, Rx 50/35’s

Wall Ball: 20/14

*While one partner is working, one partner is holding a sandbag in bear hug position

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 25:00-30:00 minutes

Time Cap: 35:00

Primary Objective: Complete each set of Double Unders in as close to 2:00 as possible

Secondary Objective: Complete most of the Dumbbell Bench by the first 5:00 segment

Stimulus: Upper Body Density / Shoulder Stamina

RPE: 7/10

Notes: This workout will start with the 150 Double Unders. We are looking for them to be done as each partner finishes their 50 reps. Ideally 50 Double Unders should be completed in around 30 seconds or so, but we are giving it 40 seconds for each partner to hit these to have them completed by the 2:00 mark, which will give us 3:00 minutes to complete the Dumbbell Bench. Ideally we are looking to complete as much of the Bench Press as possible by the first 5:00 minute segment. We will then go back and hit the next set of Double Unders before circling back around to complete the rest of the Bench and get into the Toe to Bar. Here we want to see consistent sets and probably rotate in sets of 5 at a time. This will allow us to complete between 20-25 minutes and complete the Toe to Bar by the 20 minute mark on the clock before finally switching over to working on Wall Balls for the remainder of the time. Here we want to up the pace and look to get 30 reps a minute done to complete the workout in under 30 minutes. This will be a big challenge and fun team chipper to work to complete in the given time frame.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

50 Dumbbell Thrusters

75 Dumbbell Bench Press

100 V-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

:30 Alternating Single Leg Raises (Hanging)

:30/:30 Banded Single Leg Hip Thrusts for Speed

-rest :30 b/t sets-

For the alternating single leg raise, bring the foot as high as you can while maintaining a straight leg. Keep hollow positions in the hang (don’t relax and let the feet drift behind you).

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)