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.

CrossFit Evergreen – CrossFit

Jag 28 (Time)

“Jag 28”

For time:

Run 800 meters

28 American Kettlebell Swings

28 Strict Pull-ups

28 Kettlebell Clean and Jerks

28 Strict Pull-ups

Run 800 meters

Kettlebells: MRx 25/15, Rx 53/35

*Partner Run together, then they each do 28 reps of each movement, but as one partner working and one partner resting for the duration of the workout.

Goal: ~20 minutes

Time Cap: 30:00

Stimulus: Partner Conditioning / Grip Stamina

RPE: 7/10

Primary Objective: Complete the Strict Pull-Ups in sets of 3+ reps at a time

Secondary Objective: Sets of 3-5 on Kettlebell Clean and Jerks

*Can sub Dual Dumbbell Hang Clean and Jerk for Kettlebell Clean and Jerk @ 70/50lb, or 32/22.5kg

Run the 800m together as a pair and then come back in and alternate sets on the American Kettlebell Swings until both partners complete 28 reps. We will continue this style for all the movements of 28. For the Strict Pull-Ups we are looking for sets of 3-5 at a time alternating between partners. Then for the Kettlebell Clean and Jerks, this will be the most challenging movement with the challenge of holding sets of 3+ for 28 each. Finally we hit the last set of pull-ups with a huge dose of grip and forearm fatigue before running out the door to finish the final 800m run together.

Travel/Hotel/Limited Equipment (No Measure)

For Time

5 Rounds

Kettlebell 53/35lb

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)

4 Sets, For Quality

10/10 Single Arm Dumbbell Rows

10/10 Singlr Arm DB Curls

15 Banded Face Pulls

CrossFit Evergreen – CrossFit

Clean and Jerk (12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk

Perform @ 70%+ of Clean & Jerk
)

For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.

We can adjust loads between movements if you choose today.

Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load
)

This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lbs.

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:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

CrossFit Evergreen – CrossFit

Clean and Jerk (12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk

Perform @ 70%+ of Clean & Jerk
)

For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.

We can adjust loads between movements if you choose today.

Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load
)

This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lbs.

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:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy

CrossFit Evergreen – CrossFit

Bison’s Blast (Time)

“Bison’s Blast”

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: MRx 14/10, Rx 20/14

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 15:00 x 2 Sets

400-300-200m Run

24-18-12 Dumbbell Thrusters

72-48-24 Double Unders

Dumbbells 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)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.

CrossFit Evergreen – CrossFit

Bison’s Blast (2 Rounds for time)

“Bison’s Blast”

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: MRx 14/10, Rx 20/14

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 15:00 x 2 Sets

400-300-200m Run

24-18-12 Dumbbell Thrusters

72-48-24 Double Unders

Dumbbells 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)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.