CrossFit Evergreen – CrossFit

Hang Snatch (Every 2:30 x 5 Sets
3 Hang Squat Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day
)

This format dictates that we are starting at 75% and increasing loads on each set.

Sonic Boom (AMRAP – Rounds and Reps)

7:00 AMRAP

1-2-3-4-5..

Overhead Squat

Lateral Burpees over the Bar

Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed , Can Sub Dumbbell

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

Accessory Work (No Measure)

For Quality:

4 Sets

5/5 Paloff Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Single Leg Rotational Broad Jump

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

CrossFit Evergreen – CrossFit

Deadlift (Deadlift
Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%)

We are looking to progress weights today for 2 reps @ 85%. The focus here will be the first initial set-up and breaking tension off the floor. The rest between sets will be around that 2 minute mark to allow recovery and enough time to hit each set well. Scaling today will consist of the hex bar deadlift, sumo deadlift, or block deadlift.

Flash Kick (Time)

“Flash Kick”

For Time:

400m Run

5 Deadlifts

400m Run

10 Deadlifts

400m Run

15 Deadlifts

400m Run

20 Deadlifts

Barbell: MRx 135/95, Rx 185/125, Rx+ 225/155

Goal: 12:00-18:00

Time Cap: 20:00

Score: Time

RPE: 9/10

Stimulus: Posterior Chain / Running Mechanics

Primary Objective: Unbroken Deadlifts

Secondary Objective: Overall Time

Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel / Limited Equipment

Dumbbell Deadlifts @ 2×85/60lb

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

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

30 Minute AMRAP:

Partner 1:

15 V-ups

12 Calorie Row

10 Overhead Squats

3 Wall Walks

Partner 2:

200M Run

Barbell 95/65lb

CrossFit Evergreen – CrossFit

Gymnastics Skill (No Measure)

Gymnastics Skill Progression

Spend 10-15 minutes on Chest to Bar Technique and Progressions

-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.

Glitch (6 Rounds for time)

“Glitch”

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Jumps over PVC (Facing)

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

– Rest 1:00 b/t sets –

PVC Height: MRx= On Blocks, Rx 24″/20″, Rx+ 30’’/24’’

Dumbbell: MRx 35/25, Rx 50/35lb, Rx+70/50lb

Goal: 1:00-1:30 Sets / 11:00-15:00

Time Cap: 20:00

Score: Time

Stimulus: High Capacity Triplet / Sprinting

RPE: 9/10

Primary Objective: Aggressive on the Dumbbell

Secondary Objective: PVC Jump Over Pace

This is all about going fast and unbroken, and pushing transitions. Pretend each set is its own little race against the clock. We should be looking to keep the pull-ups to two sets or less no matter if it’s first or last in the flow of that set, and the big separator will be our ability to hold pace on the jump overs and dumbbell snatch, especially when we finish those odd sets with the dumbbell.

Travel/Hotel/Limited Equipment (No Measure)

Sub any machine or run for Pull-ups. Use 1:00 as the target. Sub tuck jumps for PVC jumps.

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)

4 Sets, For Quality

10-12 Chest Supported Dumbbell Rows

10-12 Dual Dumbbell Bicep Curls

12-15 Banded Face Pulls

CrossFit Evergreen – CrossFit

Shoulder Press (Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press)

Extra Instructions / Points of Performance

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

Shadows and Whispers (Time)

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Zercher Hold

minute 4: Rest

Loads: Choice on Kettlebell and Barbell

Goal: Stay holding the Zercher Hold the Entire Minute

Score: Seconds Per Station on the Zercher Hold

RPE: 6/10

Primary Objective: Turkish Get-Up Load

Secondary Objective: Zercher Load, must be 30 seconds +

The focus here is on challenging the loads for the Turkish Get-Ups and Zercher Hold. We are creating some added volume for the shoulders with the Push-Ups and interference, but the overall goal is the load and time under tension with the Turkish Get-Up and Zercher Hold.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Weighted Wall Sit

minute 4: Rest

Loads: Choice on Loads

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

Accessory Work (No Measure)

For Quality:

5 Sets

:15 Parallette L-Sit

5/5 Single Leg Hip Thrusts , Heavy Load

-rest :30 b/t sets-

Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).

CrossFit Evergreen – CrossFit

9/11 Remembrance (Time)

For Time:

2001 Meter Row Buy-In

Then 9 Rounds:

9 Strict Pull-ups

11 Russian KB Swings (MRx = 35/25, Rx= 53/35)

9 Calorie Bike

11 Box Jumps 24/20 (MRx=Step-ups)