CrossFit Evergreen – CrossFit

Mantis (Time)

“Mantis”

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: MRx 95/65lb, Rx 135/95lb

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

400m Run

20 Alternating Dumbbell Snatch

400m Run

10 Dual Dumbbell Power Cleans

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

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

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 (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

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