CrossFit Evergreen – CrossFit

Candy Land (AMRAP – Rounds and Reps)

“Candy Land”

20:00 AMRAP

10/7 Calorie Echo Bike

9 Power Snatch

8 Lateral Burpees over the Bar

7 Strict Pull-Ups

Barbell: MRx 75/55, Rx 95/65, Rx+105/70

Objectives / Stimulus / RPE / Workout Strategy

Goal Rounds: 8+

Primary Objective: Complete each bike in under 45 seconds

Secondary Objective: Maintain consistent pacing across all rounds

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10

Notes: Today is all about maintaining a very cyclical AMRAP today with the focus on staying steady and smooth throughout. The bike should be relatively quick here and we can either start on a delay in order for everyone to utilize the bike or start on different stations. Each round should take between 2:00-2:30 so this will allow for steady state pacing and effort on the barbell into the burpees and then focusing on a good set of strict pull-ups. We ideally want to keep the effort here strict today so move to a band or toenail spot scaling adjustment for the workout.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

6 Shuttle Runs

10 Alternating Dumbbell Power Snatch

8 Lateral Burpees Over Dumbbell

6 Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets, For Quality

8-12 Feet Elevated Ring Row

8/8 Three Point Dumbbell Row

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Shoulder Press (31×1 Tempo Strict Press
Every 2:00 x 4 Sets
4 Reps @ 70%+)

Extra Instructions

% Based on 1RM Strict Press

Record Working Weight

Jenga (Weight)

“Jenga”

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 GHD Sit-Ups (Scale with 20 V-ups if needed)

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 53/35lb

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

Notes: We are looking to challenge the loads on the Turkish Get-Up here today as the primary emphasis. We will then be tackling GHD Sit-Ups with the goal of going unbroken. If you have not been doing GHD Sit-ups regularly we will be looking to do these to a shorter range of motion that challenges you, but doesn’t overload the midline. We will then be moving into the Push-Ups with the goal of going unbroken throughout or at the least staying with a big unbroken set before finishing off with a pallof press to reinforce the shoulders and midline stability.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 Weighted Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Choice on Loads

Accessory Work (No Measure)

Optional Accessories

3 Sets, For Quality

6-8 Incline Dumbbell Chest Fly

6-8 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Press Downs

8-10 Dual Dumbbell Lateral Raise

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

CrossFit Evergreen – CrossFit

Front Squat (Take 12:00 to Establish
3RM Front Squat)

Extra Instructions / Points of Performance

Goal 3RM 90-95% of 1RM Front Squat

Chutes & Ladders (Time)

For Time

400m Run

—

9-15-21

Front Squats

*5 Wall Walks

—

400m Run

Load: MRx 95/65, Rx 135/95, Rx+ 185/125

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Primary Objective: Complete the Front Squats in 2 sets or less on each round

Secondary Objective: Complete each set of Wall Walks in under 1:00

Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10

Notes: We are looking for each run to be done at a challenging clip here with the goal of starting with a strong run, but leaving enough in the tank to go right into the Front Squats. We will look to go unbroken on the set of 9 and then work into the Wall Walks with the goal of completing those in under 1:00 before coming back around to the 15 Front Squats. Here, we may need to slow the pace down a bit and break the Front Squats into 9-6, before hitting the Wall Walks again and then finally coming back to the set of 21 with the goal of hitting 12-9 before finishing off the final set of Wall Walks and making your way out to the run for a fast finish to the workout.

Travel/Hotel/Limited Equipment (No Measure)

Dual Dumbbell Front Squat @ 60/45lb, 27.5/20kg

Accessory Work (No Measure)

5 Sets, For Quality

6/6 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:20-:30 second Handstand Hold (Freestanding or Wall Supported)

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

Gymnastics Skill (No Measure)

Spend 10-15 minutes Here

Pull-up Progression

or

Bar Muscle-Up Progression

Burned At Both Ends (2 Rounds for reps)

“Burned At Both Ends”

For Reps:

2 Sets

8:00 AMRAP

2-4-6-8…

(Rx+) Burpee Bar Muscle Up (MRx= Burpee Jumping Pull-up, Rx= Burpee Jumping C2B)

Box Jump Overs (MRx = Step Overs)

Alt. Dumbbell Clean & Jerk

-4:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Box: 24/20

Dumbbell: MRx 35/25, Rx 50/35
Goal: 4-6 Rounds

Score: Total Reps

RPE: 8/10

For ease of scoring:

Finish 8s = 60

Finish 10s = 90

Finish 12s = 126

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

2 Sets

8:00 AMRAP

2-4-6-8…

Burpee Pull-Up

Bench or Box Jump Overs

Alt. Dumbbell Clean & Jerk

-4:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Dumbbell: 50/35lb, 22.5/15kg

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-

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

Deadlift (Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set)

Extra Instructions

% is Based on 1RM

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

500m Row (Time)

Max Effort 500m Row
Goal / Objectives / Notes

Notes:

This 500m Row Test is a challenge and one that seems unassuming, but very good to test out and see where you are at. The goal here is to really challenge yourself to go at what you deem max capacity and fight to get to that next level of effort on the rower, fighting to go faster than you have before on the rower.

Travel/Hotel/Limited Equipment (No Measure)

400m Run Time Trial

Accessory Work (No Measure)

16:00 EMOM, For Quality

Minute 1 – 15 Weighted GHD Hip Extensions

Minute 2 – 6/6 Half Kneeling Perpendicular Medball Throw

Minute 3 – :40 GHD Russian Twist

Minute 4- Rest

Perform all movements at a moderate weight/height across.

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

Our Names Will Remain (Time)

“Our Names Will Remain”

In Teams of 3

For Time

100//90/80 Calorie Row

25 Synchro Line Facing Burpees

100//86/72 Calorie Echo

25 Synchro Line Facing Burpees

100 Abmat Sit-Ups

25 Synchro Line Facing Burpees

25 Wall Walks

*All work will be split between partners and can be distributed anyway you like except for the Synchro Line Facing Burpees

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 25:00-35:00

Time Cap: 40:00

Primary Objective: Split the work evenly among your group of 3

Secondary Objective: Complete each set of line facing Burpees in as close to 2:00 as possible

Stimulus: Midline Conditioning and Aerobic Capacity

RPE: 7/10

Flow: This workout will begin with one partner on the Rower. They will row at fast clip knowing that as soon as their pace slows they can switch partners on the rower. This will continue until the prescribed calories are completed on the Rower. Once completed all 3 partners will move to the Synchro Burpees to complete 25 reps. they will then move to the Echo Bike to complete the prescribed calories there just like they did on the Rower. They will again move to the Burpees, then back to Abmat Sit-Ups, Burpees again, and finish by all working towards completion of the 25 Wall Walks. This workout will allow for just enough rest to keep the workout moving with intensity for all athletes.

Travel/Hotel/Limited Equipment (No Measure)

For Time

800m Run

25 Line Facing Burpees

800m Run

25 Line Facing Burpees

50 Sit-Ups

25 Line Facing Burpees

10 Wall Walks