CrossFit Evergreen – CrossFit

Tai Lung (Time)

“Tai Lung”

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 GHD Sit-Ups (Rx+) (MRx= 20 Abmat Sit-ups)

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebells: MRx 35/26lb, Rx 53/35lb

Dumbbells MRx 35/25lb, Rx 50/35lb

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

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10

Primary Objective: Complete each movement within 45 seconds on each working set

Secondary Objective: Keep overall RPE and effort to under 7/10 today.

The workout today is meant to be a flow and specific targeted leg endurance day with extra focus on hip flexors and midline control. We will start with the Dual KB or Dual DB Front Rack Walking Lunge before tackling GHD Sit-Ups and then Wall Balls. This should not be an overly challenging workout, but still provide a sweat and good movement to the day. Overall this style structure still promotes great fitness gains while allowing for greater recovery on a week dedicated to a little more of a deload.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 20 V-Ups

minute 3: 30 Air Squats

minute 4: Rest

Kettlebells: 53/35lb, 24/16kg

Dumbbells 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Accessories: In Class

For Quality:

5 Sets:

20-:30 Flutter Kicks

:30-:45 Superman Angels with Shoulder Rotations

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

CrossFit Evergreen – CrossFit

Clean and Jerk (Power Clean and Jerk Complex
For Load:
Every 2:30 x 4 Sets
3 Power Cleans + 2 Push Jerks + 1 Split Jerks

*Unbroken Complex)

Extra Instructions

Perform @ 60-70%

% Power Clean and Push Jerk

This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.

Po (Time)

“Po”

5 Rounds for Time

3 Wall Facing Handstand Push-Up (MRx= Box Pike Push-ups)

6 Burpees

9 Chest to Bar Pull-Ups (MRx= Ring Rows)

6 Shuttle Runs

Shuttle Run = 25ft (7.5m) out and back is 1 Rep

Objectives / Stimulus / RPE / Workout Strategy

Goal: 8:00-13:00

Time Cap: 15:00

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.

We are hitting a gymnastics density workout here with the workout “Po”. The focus will be to hit a nice flow here with our movements as we tackle the movement from the wall to the rig and then out onto the floor. Keep the pace cyclical and consistent and it will pay off towards the end of this workout.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Recovery (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Sets

5/5 Chest Supported Single Arm Row, Heavy

5/5 Seated Single Arm Strict Pres s

CrossFit Evergreen – CrossFit

Wuxi Finger Hold (Time)

“Wuxi Finger Hold”

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Dumbbell Snatch

100ft (30m) Fingertip Carry

Dumbbell: MRx 30/20lb, Rx 50/35lb

Fingertip Carry: MRx 25/15’s, Rx 35/25’s, Rx+ 45/35’s

Goal / Stimulus / Objectives

Goal: 2:00-2:30

Score: Slowest Round

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

This workout focuses on dynamic hip hinging and grip overload. It’s normal to experience some fatigue today, as managing grip fatigue can be challenging. Push yourself during the rowing portion, and trust that you can maintain your breathing through the farmer’s carries in each round. Aim to race through the farmer’s carries today; a power walk is acceptable. The dumbbell snatches will be relatively heavy, but we should be able to perform them confidently without breaks, knowing that our heart rate will decrease during the carries.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 6 Sets

200m Run

14 Alternating Dumbbell Snatch

100ft (30m) Farmers Carry *Choice

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Accessory Work : In Class as Finisher

3 Sets, For Quality

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

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 Childs Pose

CrossFit Evergreen – CrossFit

Wuxi Finger Hold (AMRAP – Reps)

“Wuxi Finger Hold”

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Dumbbell Snatch

100ft (30m) Fingertip Carry

Dumbbell: MRx 30/20lb, Rx 50/35lb

Fingertip Carry: MRx 25/15’s, Rx 35/25’s, Rx+ 45/35’s

Goal / Stimulus / Objectives

Goal: 2:00-2:30

Score: Slowest Round

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

This workout focuses on dynamic hip hinging and grip overload. It’s normal to experience some fatigue today, as managing grip fatigue can be challenging. Push yourself during the rowing portion, and trust that you can maintain your breathing through the farmer’s carries in each round. Aim to race through the fingertip carries today; a power walk is acceptable. The dumbbell snatches will be relatively heavy, but we should be able to perform them confidently without breaks, knowing that our heart rate will decrease during the carries.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 6 Sets

200m Run

14 Alternating Dumbbell Snatch

100ft (30m) Farmers Carry *Choice

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Accessory Work : In Class as Finisher

3 Sets, For Quality

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

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 Childs Pose

CrossFit Evergreen – CrossFit

Wuxi Finger Hold (Time)

“Wuxi Finger Hold”

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Dumbbell Snatch

100ft (30m) Fingertip Carry

Dumbbell: MRx 30/20lb, Rx 50/35lb

Fingertip Carry: MRx 25/15’s, Rx 35/25’s, Rx+ 45/35’s

Goal / Stimulus / Objectives

Goal: 2:00-2:30

Score: Slowest Round

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

This workout focuses on dynamic hip hinging and grip overload. It’s normal to experience some fatigue today, as managing grip fatigue can be challenging. Push yourself during the rowing portion, and trust that you can maintain your breathing through the farmer’s carries in each round. Aim to race through the fingertip carries today; a power walk is acceptable. The dumbbell snatches will be relatively heavy, but we should be able to perform them confidently without breaks, knowing that our heart rate will decrease during the carries.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 6 Sets

200m Run

14 Alternating Dumbbell Snatch

100ft (30m) Farmers Carry *Choice

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Accessory Work : In Class as Finisher

3 Sets, For Quality

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

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 Childs Pose

CrossFit Evergreen – CrossFit

The Dragon Warrior (Time)

“The Dragon Warrior”

For Time:

5:00/4:00/3:00 Work

12/9 Calorie Echo Bike

15 Box Jumps (MRx= Step-ups)

18 Toe to Bar (MRx= V-ups)

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.

Barbell: MRx 45/35, Rx 75/55, Rx+ 95/65

Box: 24/20”

Goal: Complete the workout in the 3:00 work interval

Stimulus: Leg and Midline Stamian

RPE: 9/10

Primary Objective: Complete the workout in the final 3:00 time frame

Secondary Objective: Go big on the first two sets here to leave only a few reps here on the final segment.

The flow of this workout will have you hitting the Bike at a strong pace to complete within 40 seconds before tackling Box Jumps. These should be done quickly with a step down and in around 40 seconds as well. We will then jump up and hit a big set on Toe to Bar with the goal of completing these in 3 sets or less in order to get to the Thrusters by the 2:30 mark on the clock. This should leave another 2:30 in round 1 to complete as many thrusters as possible. We can see our top athletes getting in the range of close to 50 on just round 1 here. Then round 2 comes around and we will try to hit the same paces and times to allow for 90 seconds to complete the work. Some if they got to 50 have a chance of completing the work in round 2, but more than likely everyone will have between 5-15 reps in round 3 to complete. Finally round 3 comes around and we will see athletes need to really push to get at least 30 seconds of time to complete there final reps. Total running time is the score. So, on the clock it will be between 14:30-16:00 when most athletes complete the work.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

5:00/4:00/3:00 Work

5 Shuttle Runs

15 Bench Jumps

18 V-Ups

-Max Dumbbell Thrusters 35/25lb, 15/12kg

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

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

Accessory Work (No Measure)

For Quality:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.