CrossFit Evergreen – CrossFit

Boat Race (Time)

“Boat Race”

https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.
coring

Score | Total time to complete work, including rest. Stimulus

Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.

Modifications

500 METER ROW

Reduce Distance

400m Ski

1000m Bike

400m Run

25/20 Calorie Assault/Echo

2:00 Effort on Air Runner/Treadmill

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400 METER RUN

Reduce Distance

500m Row

400m Ski

1000m Bike

25/20 Calorie Assault/Echo

2:00 Effort on Air Runner/Treadmill

30 x 10m Shuttle Run

Accessory Work (No Measure)

Killer Core

3 Giant Sets For Quality:

5 Dragon Flags

10 Wood Choppers (Each Side)

25 Hanging Hollows

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Rest 2 Minutes Between Giant Sets

CrossFit Evergreen – CrossFit

Bench Press (
PARTY FOUL

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Workout
Bench Press

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

Part 1, 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.

Party Foul (Time)

“Party Foul”

For Time:

120 Wallballs MRx (14/10) Rx (20/14)

100/80 Calorie Bike

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* Partition As Needed

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Time Cap: 18 Minutes”

Scoring

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

Stimulus

Starting our week with choosing our own adventure! Don’t let these bigger numbers scare you and get creative with how you want to complete your work. Choosing set reps and rounds is one way to go about it, but what might happen if we decided to try front loading/backloading instead?

Modifications

WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Medball Front Squats

Medball Push Press

Empty Barbell Thrusters

180 Air Squats

‍

120/100 CALORIE BIKE

Reduce Reps

10:00 Total Work Time Cap

120/100 Calorie Row

100/80 Calorie Ski

Accessory Work (No Measure)

Lethal Legs

4 sets of:

8 Goblet Box Pistols (R)

8 Goblet Box Pistols (L)

‍

Rest 1 minute Between Rounds

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

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

Part 1, 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.

Party Foul (Time)

“Party Foul”

For Time:

120 Wallballs MRx (14/10) Rx (20/14)

100/80 Calorie Bike

‍

* Partition As Needed

‍

Time Cap: 18 Minutes”

Scoring

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

Stimulus

Starting our week with choosing our own adventure! Don’t let these bigger numbers scare you and get creative with how you want to complete your work. Choosing set reps and rounds is one way to go about it, but what might happen if we decided to try front loading/backloading instead?

Modifications

WALLBALLS

Reduce Reps

Reduce Loading

Reduce Target Height

Single Dumbbell/Medball Thrusters

Medball Front Squats

Medball Push Press

Empty Barbell Thrusters

180 Air Squats

‍

120/100 CALORIE BIKE

Reduce Reps

10:00 Total Work Time Cap

120/100 Calorie Row

100/80 Calorie Ski

Accessory Work (No Measure)

Lethal Legs

4 sets of:

8 Goblet Box Pistols (R)

8 Goblet Box Pistols (L)

‍

Rest 1 minute Between Rounds

CrossFit Evergreen – CrossFit

Sleep Hollow (AMRAP – Reps)

15 Rounds x AMRAP 2:

[Partner 1]

Max Rounds:

5 Box Jumps (24″/20″)

3 Toes to Bar

1 Deadlift MRx (185/135) Rx (225/155) Rx+ (275/190)

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[Partner 2]

Max Calorie Bike Erg

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[Partner 3]

Rest

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* Pick-up Where Partner Left Off On 5-3-1

* Score Is Total Triplet Reps + Calories

* Example: 30 Rounds (270 Reps) + 270 Calories = 540

* Each Partner Goes Through Each Station 5 Times

Scoring

Score | Total Triplet Reps + Calories

Stimulus

Very fast and cyclical piece to wrap up the week. Nothing here should look too scary, but the barbell should require us to think and get set for a moment before picking it up each round. Goal is to always be moving, how quick can you move and keep your transitions with these small sets?

Movements

Box Jumps | Less than :30 of work.

Toes to Bar | Unbroken, less than :20 of work.

Deadlift | Weight should not exceed 70% of our 1RM, but should be challenging.

Modifications

BOX JUMPS

Reduce Reps

Reduce Box Height

Box Step-Ups

8 Squat Jumps

Reverse Lunges

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TOES TO BAR

Reduce Reps

Kipping Toes To As High As Possible

Kipping Knees To Chest

Sit-Ups/Hollow Rocks

V-Ups/Alternating V-Ups

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DEADLIFT

Reduce Loading

Sumo Deadlift

Sub Dumbbells or Kettlebells

Good Morning

Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

Saturday Tabata (AMRAP – Reps)

8 Rounds of Tabata (:20s work/ :10s rest) per exercise:

-Sledge Hammer Strikes

-Box Jumps

-Russian Twists

-Push Ups

-Calorie Ski

-Burpees

-L-Hang

-Box Dips
Complete all 8 rounds at one exercise before switching

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80% for final set of 3

‍

* 3 Second Pause

* Build In Weight)

Stimulus

We are in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the Front squat, we will pause at parallel, on the way up.

Shout! (Time)

3 Rounds For Time:

500/450 Meter Row

21 Kettlebell Swings MRx (35/25) Rx (53/35)

12 Thrusters (115/85)

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Time Cap: 18 Minutes

Scoring

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

Stimulus

This one packs a punch! With an explosive hip opening as well as your grip playing a factor for all 3 movements, we’re in for a spicy ride. We absolutely do not want to come out too hot on this one!

Modifications

500/450 METER ROW

Reduce Distance

2:00 Time Cap

400/360m Ski

25/20 Calorie Echo/Assault

‍

KETTLEBELL SWINGS

Reduce Loading

Reduce Reps

Russian Kettlebell Swings

Russian Dumbbell Swings

Single Dumbbell Hang Power Snatches

Empty Barbell Hang Power Snatches

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THRUSTERS

Reduce Loading

Reduce Reps

Thruster to Squat Target

Sub Dumbbells/Kettlebells

Sub Front Squats

Sub Push Press

24 Air Squats

Accessory Work (No Measure)

Bulletproof Shoulders

3-5 Sets For Quality:

8 Single Dumbbell Arnold Press (R)

50′ Dumbbell Overhead Carry (R)

8 Single Dumbbell Arnold Press (L)

50′ Dumbbell Overhead Carry (L)