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.

CrossFit Evergreen – CrossFit

Squat Therapy (Time)

“Squat Therapy”

For Time, Complete with a Partner

30 Front Squats

1000m Run

60 Back Squats

1000m Run

90 Medball Cleans

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

Medball : MRX 14/10, Rx 20/14lb

Goal: Complete the workout in 20:00-25:00 minutes

Time Cap: 30:00

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Complete each round of the Squatting movement in equal proportions with your partner in sets of 5+ for each movement. We should see sets of 5 for the Front Squat, 10 for Back Squat and 15 or so for medball cleans.

Secondary Objective: Keep the run in as close to 5:00 minutes as possible.

This workout will begin with one athlete cleaning the barbell into a Front Squat and completing a set of Front Squats before having their partner tackle the barbell. We will work through this until 30 reps are completed. Then both athletes will run together for the 1000m before coming in and cleaning the barbell to the front rack and punching underneath to back-rack the barbell and complete sets of Back Squats until 60 reps are completed. The athletes will then again move into the run with some real fatigue in the legs, before circling back around and finishing the workout with a challenging 90 medball cleans to really finish off the legs and challenge your ability to maintain positions as your quads are on fire.

Travel/Hotel/Limited Equipment (No Measure)

Solo

20 Dumbbell Front Squats

1000m Run

40 Goblet Squats

1000m Run

100 Air Squats

Loads: Choice

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

Accessory Work (No Measure)

5 Sets, For Quality:

10-15 GHD Sit-Ups

:30 seconds GHD Hip Extensions w/ Rotation

CrossFit Evergreen – CrossFit

Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.

King of Pride Rock (AMRAP – Reps)

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

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

Goal: 10:00-12:00

Score: Running Time

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel / Limited Equipment

Sub any machine or run for Row. Use 1:00 as the target

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)

3-4 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs

CrossFit Evergreen – CrossFit

Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.

King of Pride Rock (Time)

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

– Rest 1:00 b/t sets –

Continue until 40 Reps

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

Goal: 10:00-12:00

Score: Running Time

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel / Limited Equipment

Sub any machine or run for Row. Use 1:00 as the target

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)

3-4 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs

CrossFit Evergreen – CrossFit

Handstand Walk (
)

Gymnastic Skills and Progressions

Handstand Walk Skill Development

Hakuna Matata (AMRAP – Reps)

For Time:

Every 8:00 x 3 Sets

60ft (18m) Handstand Walk (Rx= 6 Wall Walks)

30 Abmat Sit-Ups

15 Strict Pull-Ups

40ft (9m) Handstand Walk (Rx= 4 Wall Walks)

20 V-Ups

10 Strict Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

Recovery (Checkmark)

1:00 Childs 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)

Optional Accessories

3-4 Sets, For Quality

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold

CrossFit Evergreen – CrossFit

Handstand Walk (
)

Gymnastic Skills and Progressions

Handstand Walk Skill Development

Hakuna Matata (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

60ft (18m) Handstand Walk (Rx= 6 Wall Walks)

30 Abmat Sit-Ups

15 Strict Pull-Ups

40ft (9m) Handstand Walk (Rx= 4 Wall Walks)

20 V-Ups

10 Strict Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

Recovery (Checkmark)

1:00 Childs 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)

Optional Accessories

3-4 Sets, For Quality

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold