CrossFit Evergreen – CrossFit

Our Names Will Remain (Time)

“Our Names Will Remain”

In Teams of 3

For Time

100 Calorie Row

25 Synchro Line Facing Burpees

100 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

CrossFit Evergreen – CrossFit

Siege of Troy (Time)

“Siege of Troy”

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups (MRx= 6 Strict Handstand Push-Ups to 1 Abmat)

-rest 1:00 b/t sets-

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

*You must switch arms @ 25ft (7.5m)

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Primary Objective: Complete each set in as close to 4:00 as possible

Secondary Objective: Complete each working movement between the runs unbroken

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

Notes: We will have each set start with American Kettlebell Swings and move into into a fast 200m run before coming back around and getting right into a 50ft (15m) Overhead Walking Lunge with the goal of remaining unbroken throughout, while switching arms at the 25ft (7.5m) mark. We will then run out the door with tired legs before coming back around and tackling a quick set of 8 Strict Handstand Push-Ups. After we complete each round we will take a quick 1:00 reset before tackling the next interval.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

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

Accessory Work (No Measure)

For Quality

4 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row

CrossFit Evergreen – CrossFit

Snatch (10:00 EMOM
1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch)

Extra Instructions

We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

Achilles Heel (Time)

“Achilles Heel”

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell: MRx 95/65, Rx 135/95

Wall Ball: MRx 14/10, Rx 20/14

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Each round in sub 1:00

Secondary Objective: Consistent pacing across all rounds

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

Notes: This workout today will blast the legs a bit and stamina is the name of the game. Because of this we should focus on hitting quick singles on the Squat Snatch in order to let the legs have that tiny reprieve from the time under tension before moving to unbroken sets of Wall Balls. The focus here will be to hit unbroken sets of 10 and then move quickly back to the bar for consistent technique with quick singles on the Squat Snatch.

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds for Time

4 Alternating Dumbbell Squat Snatch

10 Dual Dumbbell Thrusters

Snatch: 70/50lb, 32/22.5kg

Thruster: 2×30/20lb, 14/9kg

Recovery (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Accessory Work (No Measure)

3-4 Sets, For Quality

100ft (30m) Reverse Sled Drag

15/15 Banded Terminal Knee Extensions

30 second Weighted Wall Sit

CrossFit Evergreen – CrossFit

Blessed In The Morning, Cursed In The Afternoon (Time)

“Blessed In The Morning, Cursed in the Afternoon”

Every 2:00 x 4 Sets

10/7 Calorie Echo Bike

7 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

36 Double Unders

9 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

10/8 Calorie Ski Erg

8 Box Jump Overs

Box: 24/20”

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets.

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 4 Sets

6 Shuttle Runs

9 Line Facing Burpees

Every 2:00 x 4 Sets

15 V-Ups

9 Bench Jump Overs

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Accessory Work (No Measure)

For Quality:

5 Sets

:45 Ring Plank

10/10 Single Leg Barbell Hip Thrust

Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.

CrossFit Evergreen – CrossFit

Blessed In The Morning, Cursed In The Afternoon (Time)

“Blessed In The Morning, Cursed in the Afternoon”

Every 2:00 x 4 Sets

10/7 Calorie Echo Bike

7 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

36 Double Unders

9 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

10/8 Calorie Ski Erg

8 Box Jump Overs

Box: 24/20”

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets.

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 4 Sets

6 Shuttle Runs

9 Line Facing Burpees

Every 2:00 x 4 Sets

15 V-Ups

9 Bench Jump Overs

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Accessory Work (No Measure)

For Quality:

5 Sets

:45 Ring Plank

10/10 Single Leg Barbell Hip Thrust

Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.

CrossFit Evergreen – CrossFit

Hector (Weight)

“Hector”

18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

Score = Clean Weight

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Goal / Stimulus / Objectives

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

Travel/Hotel/Limited Equipment (No Measure)

18:00 EMOM

minute 1: 8 Dual Dumbbell Bench Press @ 31×1 Tempo

minute 2: 9 Dual Dumbbell Deadlift + 6 Dual Dumbbell Power Cleans

minute 3: Rest

Bench @ Challenging Unbroken Loads

Dumbbell Loads: Choice, Challenging

* Cleans are TnG

Accessory Work (No Measure)

4-5 Sets, For Quality

8 Barbell Bent Over Row 21×1 Tempo

4-6 Strict Dips @ 42×1 Tempo

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Child’s Pose