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)

CrossFit Evergreen – CrossFit

9/11 Remembrance (AMRAP – Reps)

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)

CrossFit Evergreen – CrossFit

9/11 Remembrance (Time)

For Time:

2001 Meter Row Buy-In

Then 9 Rounds:

11 Med Ball Thrusters 20/14

11 Russian KB Swings Rx= 53/35

11 Calorie Bike

11 Box Jump Overs 24/20

CrossFit Evergreen – CrossFit

Back Squat (For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats
*Rest 2-3:00 b/t sets
)

This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

Smoked (AMRAP – Reps)

“Smoked”

14:00 AMRAP

7/7 Single Kettlebell Front Rack Reverse Lunge

14 Toes to Bar

28 Double Unders

Kettlebell Load: MRx 35/25 lb, Rx 53/35lb

Goal: 4-6 Rounds

Score: Rounds & Reps

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round

This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side. Keep moving consistently throughout the 14:00 AMRAP here with the goal of maintaining under 3:00 / set.

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:

10:00 EMOM

Minute 1 – 6/6 Single Leg Crossbody Romanian Deadlift

Minute 2 – 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs

CrossFit Evergreen – CrossFit

Back Squat (For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats
*Rest 2-3:00 b/t sets
)

This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

Smoked (AMRAP – Rounds and Reps)

“Smoked”

14:00 AMRAP

7/7 Single Kettlebell Front Rack Reverse Lunge

14 Toes to Bar

28 Double Unders

Kettlebell Load: MRx 35/25 lb, Rx 53/35lb

Goal: 4-6 Rounds

Score: Rounds & Reps

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round

This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side. Keep moving consistently throughout the 14:00 AMRAP here with the goal of maintaining under 3:00 / set.

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:

10:00 EMOM

Minute 1 – 6/6 Single Leg Crossbody Romanian Deadlift

Minute 2 – 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs

CrossFit Evergreen – CrossFit

Clean and Jerk (Every 2:00 x 5 Sets
Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk
% Starting @ 60-65% of 1RM and Building to Heavy for the Day)

We will perform the Segmented Clean Pull + Hang Power Clean then drop the bar, rest for 10 seconds to prepare for a full Power Clean and Push Jerk. The focus today will be pulling off the floor with consistency while staying tight through the middle and then a firm punch into the catch position on the Push Jerk. We are looking for a strong lockout over midline.

Rocky Road (AMRAP – Reps)

5 Sets, For Max Reps

1:00 AMRAP

*Clean and Jerks

-Max Bar Facing Burpees

– 1:00 Rest b/t Sets –

Set 1: 10 Reps @ MRx 75/55lb, Rx 95/65lb

Set 2: 8 Reps @ MRx 95/65lb, Rx 115/75lb

Set 3: 6 Reps @ MRx 115/75lb, Rx 135/95lb

Set 4: 4 Reps @ MRx 135/95lb, Rx 155/105lb

Set 5: 2 Reps @ MRx 155/105lb, Rx 185/125lb

Goal: Complete each working set on the barbell before the 40 second mark

Stimulus: Barbell Conditioning / Anaerobic

Primary Objective: Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell.

Secondary Objective: Complete 6+ Bar Facing Burpees Each Set

The focus here is on the barbell today and planning out how you are going to cycle the reps and then moving into a fast finish on the burpees. The 1:00 rest is in there as just enough rest to get you back to center and adjust loads before starting the next set. Changing the weights will create more fatigue and a challenge, so be smart about how hard you hit those burpees on the first few sets. For some this workout will feel easier as it goes.