CrossFit Evergreen – CrossFit

Gymnastics Skill (No Measure)

Ring Muscle-Up Progression

Pull-up Progressions

Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+)

% Based on 1RM Deadlift

Record Working Weight

Asante Sana Squash Banana (Time)

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Echo Bike

-Rest 1:00 b/t Set –

Barbell: MRx 96/65, Rx 115/75, Rx+ 155/105lb,

Box: MR Step-ups 24″/20″, Rx 24″/20″, Rx+ 30”/24”

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

Primary Objective: Echo Bike in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds For Time

4 Dumbbell Power Cleans

6 Bench Jump Overs

8 Dumbbell Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Recovery (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Accessory Work (No Measure)

12:00 EMOM

Min 1: 4 Hang Clean High Pull , For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Banded Pallof Press Hold

CrossFit Evergreen – CrossFit

Circle of Life (AMRAP – Rounds and Reps)

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups (Rx+)

200m Run

Instead of Muscle Ups: MRx= 8 Aussies Rx= 8 Pull-ups

Wallball: MRx 14/10lbs Rx 20/14lbs

100m = 1 Rep

Goal: 7-9 Rounds

Score: Rounds & Reps

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups/Pull Ups Unbroken

This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

20:00 AMRAP

12 Dumbbell Thrusters

8 Inverted Rows

8 P-Bar Dips

200m Run

Dumbbells 30/20lb

Recovery (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Accessory Work (No Measure)

For Quality:

5 Sets

5/5 Bulgarian Split Squat Tempo

14 Push-Ups

9/9 Single Arm Dumbbell Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

CrossFit Evergreen – CrossFit

Circle of Life (AMRAP – Rounds and Reps)

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups (Rx+)

200m Run

Instead of Muscle Ups: MRx= 8 Aussies Rx= 8 Pull-ups

Wallball: MRx 14/10lbs Rx 20/14lbs

100m = 1 Rep

Goal: 7-9 Rounds

Score: Rounds & Reps

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups/Pull Ups Unbroken

This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

20:00 AMRAP

12 Dumbbell Thrusters

8 Inverted Rows

8 P-Bar Dips

200m Run

Dumbbells 30/20lb

Recovery (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Accessory Work (No Measure)

For Quality:

5 Sets

5/5 Bulgarian Split Squat Tempo

14 Push-Ups

9/9 Single Arm Dumbbell Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

CrossFit Evergreen – CrossFit

Circle of Life (AMRAP – Rounds and Reps)

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups (Rx+)

200m Run

Instead of Muscle Ups: MRx= 8 Aussies Rx= 8 Pull-ups

Wallball: MRx 14/10lbs Rx 20/14lbs

100m = 1 Rep

Goal: 7-9 Rounds

Score: Rounds & Reps

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups/Pull Ups Unbroken

This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

20:00 AMRAP

12 Dumbbell Thrusters

8 Inverted Rows

8 P-Bar Dips

200m Run

Dumbbells 30/20lb

Recovery (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Accessory Work (No Measure)

For Quality:

5 Sets

5/5 Bulgarian Split Squat Tempo

14 Push-Ups

9/9 Single Arm Dumbbell Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

CrossFit Evergreen – CrossFit

Hang Snatch (10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and)

Timon (AMRAP – Reps)

16:00 EMOM

Min 1: 3 Hang Power Snatch + 5 Overhead Squat

Min 2: 12 Toe to Bar

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Power Snatch + Overhead Squat Complex @ 60%+ of 1RM Snatch

% based on Snatch

Dumbbell Load: MRx 30/20lb, Rx 50/35lb, Rx+ 70/50lb

Goal: Complete the Hang Snatch + Overhead Squats as one unbroken complex

Stimulus: Weightlifting / Barbell Conditioning and Midline

Primary Objective: Hang Snatch Complex

Secondary Objective: Unbroken Toe to Bar

We will be focusing on the barbell today with the primer weightlifting piece into the EMOM. The EMOM is meant to take us from around 70% of our 1RM to 80% of our 1RM. We can do the 3 Hang Snatch, then power snatch it up and move into the Overhead Squat, but ideally this is to be done unbroken. When looking at the rest of the EMOM, the Toe to Bar should be done in 2 sets or less and then for the Dumbbell Split Snatch, this is some added technique and coordination for the body, which will add a little fun and variance to the day.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

Min 1: 15 Goblet Squats

Min 2: 15 V-Ups

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Dumbbell Load: 50/35lb

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Side Plank Rotations

Minute 2 – 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 – 6 Rotational Broad Jump (3 Each Direction)

CrossFit Evergreen – CrossFit

Hang Snatch (10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and)

Timon (Weight)

16:00 EMOM

Min 1: 3 Hang Power Snatch + 5 Overhead Squat

Min 2: 12 Toe to Bar (MRx= Abmat Sit-ups)

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Power Snatch + Overhead Squat Complex @ 60%+ of 1RM Snatch

Dumbbell Load: MRx 30/20lb, Rx 50/35lb

Goal: Complete the Hang Snatch + Overhead Squats as one unbroken complex

Stimulus: Weightlifting / Barbell Conditioning and Midline

Primary Objective: Hang Snatch Complex

Secondary Objective: Unbroken Toe to Bar

We will be focusing on the barbell today with the primer weightlifting piece into the EMOM. The EMOM is meant to take us from around 70% of our 1RM to 80% of our 1RM. We can do the 3 Hang Snatch, then power snatch it up and move into the Overhead Squat, but ideally this is to be done unbroken. When looking at the rest of the EMOM, the Toe to Bar should be done in 2 sets or less and then for the Dumbbell Split Snatch, this is some added technique and coordination for the body, which will add a little fun and variance to the day.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

Min 1: 15 Goblet Squats

Min 2: 15 V-Ups

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Dumbbell Load: 50/35lb

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Side Plank Rotations

Minute 2 – 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 – 6 Rotational Broad Jump (3 Each Direction)