CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you take away a person’s struggle, you take away their victory. It is like pulling a caterpillar out of its cocoon before its time. It will never become the beautiful butterfly.”
Sometimes the best gift we can give is to stand on the sideline, shouting encouragement, but allowing the process of growth to run its course.
Explosiveness (Weight)
Explosiveness
4 Supersets:
4 Hang Power Cleans @ 75%
8 Raised Single Leg Split Jumps (Each Side)
Rest 1-2 Minutes Between Sets
– Athletes should prioritize being as explosive as possible across all 4 supersets.
– Split jumps: Back leg on bench, unweighted, explode through front leg as high as possible. (8 on each side)
– Score: Weight used for hang power cleans.
WARM UP
5 Empty barbell deadlifts
5 Empty barbell hang muscle cleans
30s Empty barbell elbow rotations
5 Empty barbell hang power cleans
4 Raised Single Leg Split Jumps (Each Side)
8 Hang Power Cleans @ Light Weight
4 Hang Power Cleans @ Moderate Weight
Build To 75%.
MODIFICATION
HANG POWER CLEANS
– Reduce Loading
– Sub Dumbbells
RAISED SINGLE LEG SPLIT JUMPS
– Reduce Height of Raised Foot
– Remove Bench/Elevation
Lego Land (Time)
“Lego Land”
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.
– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.
– Row: Should be completed in less than 2:15 each round.
– Double Unders: Should be completed in less than 2:00 each round.
– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep (Every 100m = 1 rep).
– Athletes should aim to find a consistent pace on the bigger sets . of burpees so that they can increase their speed into the smaller sets at the end.
– Finding a sustainable pace on the first 3 rounds of rowing and double unders will be key to be able to hold intensity through the final round.
MODIFICATION
BURPEES OVER ROWER
– Reduce Reps
– Lateral Jump Over Line
– Regular Burpees
– Calorie Bike Erg
– Calorie Assault or Echo Bike
– Calorie Ski
500M ROW
– Reduce Distance
– 2:00 Time Cap
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
DOUBLE UNDERS
– Reduce Reps
– 115 Single Unders
– Plate Hops
– 75 Reps of Singles & Doubles (Mix of Both)
– 1:30 Time On Any Machine
Accessory Work (Checkmark)
Accessory Work
Midline
On the Minute x 12:
Minute 1: 20 Russian Kettlebell Swings
Minute 2: 10 Tempo Close Grip Push-ups (3 Seconds Down)
Minute 3: 0:30 Parallel GHD Sit-up Hold/15 GHD Crunches
Minute 4: Rest
KB WT: MRx: 35/25, Rx: 53/35, Rx+: 70/53
– Athletes should prioritize quality movement throughout all rounds.
– Choose hardest weight/variation that allows for unbroken sets.
– Kettlebell Swings finish at eye level.
– Score: Work completed. Add any other notes to your workout notes section.
– Focus on keeping an engaged abdomen throughout each set and not losing tension when you reach the top of the crunch.
– Take each set to muscular fatigue before breaking. Rest as minimally as you can intraset in order to finish out the remaining reps.
MODIFICATION
RUSSIAN KETTLEBELL SWINGS
– Sub Single Dumbbell Swing
– Reduce Loading
– Reduce Reps
TEMPO CLOSE GRIP PUSH-UPS
– Remove Close Grip
– Reduce Reps
– Reduce/Remove Tempo
GHD SIT-UP HOLD
– Hold Above Parallel
– Hollow Rock Hold
– L-Sit Hold
– Dead Bug Hold
GHD CRUNCHES
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
– V-Ups
– Hollow Rocks