CrossFit Evergreen – CrossFit

Front Squat (Front Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight)

Stimulus

This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.

Ripple Effect (Time)

1-2-3-4-5-6-7-8-9-10:

Front Squats MRx (95/65) Rx (115/80) Rx+ (135/95)

200 Meter Run

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Time Cap: 18 Minutes

Scoring

Score | Time to complete work. Add 1s per rep not completed if we are time capped.

Stimulus

Lots of leg and lung work in this piece, let’s be careful not to get pulled out too early on our runs when our squat sets are small. As the workout progresses and our squat reps increase, the runs will feel increasingly more difficult to maintain our paces on. Patience is key in the beginning.

Movements

Front Squats | Sets should be unbroken today, aiming to hold a smooth and steady pace to allow push on the runs.

Run | About 1:15 or less today, aiming for consistency each round.

Modifications

FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Barbell

2-4-6-8-10-12-14-16-18-20 Air Squats

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200M RUN

Reduce Distance

1:00 Time Cap

250/225m Row

200/180m Ski

12/10 Calorie Assault/Echo

Accessory Work (No Measure)

Bulletproof Shoulders

3 Giant Sets:

10 Dumbbell Front Raises

10 Dumbbell Side Raises

10 Dumbbell Reverse Flyes

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Rest 1 Minutes Between Giant Sets

CrossFit Evergreen – CrossFit

Time Lord (AMRAP – Rounds and Reps)

AMRAP 30:

50 Strict Pull-ups

100 Push-ups

150 Sit-ups

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Every 2 Minutes [Starting at 0:00]:

12/10 Calorie Bike

Scoring

Score | Rounds plus reps completed.

Stimulus

Great combination of stimuli in today’s piece with both task priority AND intervals. While we want to accomplish all of our work during our working minute, we also want to maintain a hard and consistent effort on the bike throughout the clock. How well do you balance the two styles?

Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

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PUSH-UPS

Reduce Reps

Hand Release Push-Ups

Box/Bench Push-Ups

Dumbbell Bench Press

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SIT-UPS

Reduce Reps

Hollow Rocks

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500M BIKE

Reduce Distance

1:00 Time Cap

250/225m Row

200/180m Ski

200m Run

Accessory Work (No Measure)

Gun Show

3 Super Sets:

20 Dumbbell Chest Flyes

20 Dumbbell Tricep Kick Backs

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Rest 1 minute between Super Sets

CrossFit Evergreen – CrossFit

Time Lord (AMRAP – Rounds and Reps)

AMRAP 30:

50 Strict Pull-ups

100 Push-ups

150 Sit-ups

‍

Every 2 Minutes [Starting at 0:00]:

12/10 Calorie Bike

Scoring

Score | Rounds plus reps completed.

Stimulus

Great combination of stimuli in today’s piece with both task priority AND intervals. While we want to accomplish all of our work during our working minute, we also want to maintain a hard and consistent effort on the bike throughout the clock. How well do you balance the two styles?

Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows

‍

PUSH-UPS

Reduce Reps

Hand Release Push-Ups

Box/Bench Push-Ups

Dumbbell Bench Press

‍

SIT-UPS

Reduce Reps

Hollow Rocks

‍

500M BIKE

Reduce Distance

1:00 Time Cap

250/225m Row

200/180m Ski

200m Run

Accessory Work (No Measure)

Gun Show

3 Super Sets:

20 Dumbbell Chest Flyes

20 Dumbbell Tricep Kick Backs

‍

Rest 1 minute between Super Sets

CrossFit Evergreen – CrossFit

Sumo Deadlift (Sumo Deadlift

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

‍

* Build In Weight)

Stimulus

This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.

Backhanded (AMRAP – Rounds and Reps)

[AMRAP 12]:

3 Rounds:

50 Double Unders

25 Double Dumbbell Deadlifts

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Directly Into…

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Max Rounds:

25 Double Unders

2-4-6-8-10…Devil’s Press

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Dumbbells: MRx (30/20)’s Rx (50/35)’s

Scoring

Score | Rounds plus reps completed of the AMRAP portion.

Stimulus

Athletes should proceed with a plan for today’s conditioning piece. The first 3 rounds will take around half of the clock and have an impact your AMRAP in the end, so we want to come into this with control and pacing so we can push for our score in the back half.

Modifications

DOUBLE UNDERS

Reduce Reps

75/45 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

150/90m on Ski Erg

:30/:20 Effort On Any Machine

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DOUBLE DUMBBELL DEADLIFTS

Reduce Loading

Reduce Reps

Sub Kettlebells/Barbell

Barbell/Dumbbell Good Mornings

Kettlebell Sumo Deadlift

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DEVILS PRESS

Reduce Reps

Reduce Loading

Double Dumbbell Power Snatch

Double Dumbbell Burpee Deadlift

Single Dumbbell Devil’s Press

Burpee To Target

Double Kettlebell Hang Clean & Jerk

Double Kettlebell Russian Swings

Accessory Work (No Measure)

Posterior Pump

[PART A]

3 Sets:

10 Pausing Single Leg Hip Thrusts (Each Leg)

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[PART B]

3 Sets:

30 Banded Hip Thrust Abductions

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Rest 1 Minutes Between All Sets

CrossFit Evergreen – CrossFit

Accessory Work (No Measure)

Killer Core

3 Giant Sets For Quality:

5 Dragon Flags

10 Wood Choppers (Each Side)

25 Hanging Hollows

‍

Rest 2 Minutes Between Giant Sets

CrossFit Evergreen – CrossFit

Accessory Work (No Measure)

Killer Core

3 Giant Sets For Quality:

5 Dragon Flags

10 Wood Choppers (Each Side)

25 Hanging Hollows

‍

Rest 2 Minutes Between Giant Sets