CrossFit Evergreen – CrossFit

CFE INSPIRE

Opportunities are like fish on a hook, haul them in when you get the chance before they slip away. You’ll always be kicking yourself if you let the Big One go.

April Showers (AMRAP – Reps)

AMRAP 25

Teams of 2:

1 Partner Rows While The Other Completes 1 Round.

Then Switch.

1 Round is:

15 Burpees

15 Box Jump Overs

15 Push Jerks

SCORE: Total Reps – Calories on Row Plus Reps (1 Score)

CrossFit Evergreen – CrossFit

CFE INSPIRE

We’re often too focused on trying to survive.

We forget about living.

We forget we’re alive.

Front Squat (Front Squat

3 Sets:
10 Front Squats

* Same Weight Across
* Aim For About 65-70% of 1RM
)

– Barbell should come from a rack.

– Athletes should build to a weight in the 65-70% of 1RM range, that can be completed in unbroken sets.

– Score: Load used for all 3 working sets.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 65-70% In Sets of 3-5 Reps.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Bummed Out (Time)

“Bummed Out”

3 Rounds For Time:

600 Meter Run

30-20-10 Front Squats MRx: 55/25, Rx: 75/46, Rx+: 95/65

15 Toes to Bar

Time Cap: 18 Minutes

– Overview: When you see a descending number of reps, how do you end up strategizing each round? As it progressively becomes less volume, but your fatigue is sure to be higher when you get to those smaller sets, do you go hard to start and settle in or start more conservative to reserve some gas for a final push? The choice is yours today.

– Run: 3:30 or less.

– Front Squats: 2:00, 1:30, 1:00 or less of work, respectively.

– Toes to Bar: 1-3 sets completed in 1:00 or less.
– Athletes should lean toward their strengths in this piece and consider playing it safer on the less strong movements today to save some energy and manage their breathing and fatigue.

– This piece has the potential to be heavy on the midline and on the heart rate, smooth and steady pace with the barbell and planned sets on the toes to bar can allow for a sustainable but hard pace on the run today.

MODIFICATIONS

600M RUN

– Reduce Distance

– 3:30 Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

– 60-40-20 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

We’re often too focused on trying to survive.

We forget about living.

We forget we’re alive.

Front Squat (Front Squat

3 Sets:
10 Front Squats

* Same Weight Across
* Aim For About 65-70% of 1RM
)

– Barbell should come from a rack.

– Athletes should build to a weight in the 65-70% of 1RM range, that can be completed in unbroken sets.

– Score: Load used for all 3 working sets.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 65-70% In Sets of 3-5 Reps.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Bummed Out (Time)

“Bummed Out”

3 Rounds For Time:

600 Meter Run

30-20-10 Front Squats MRx: 55/25, Rx: 75/45, Rx+: 95/65

15 Toes to Bar

Time Cap: 18 Minutes

– Overview: When you see a descending number of reps, how do you end up strategizing each round? As it progressively becomes less volume, but your fatigue is sure to be higher when you get to those smaller sets, do you go hard to start and settle in or start more conservative to reserve some gas for a final push? The choice is yours today.

– Run: 3:30 or less.

– Front Squats: 2:00, 1:30, 1:00 or less of work, respectively.

– Toes to Bar: 1-3 sets completed in 1:00 or less.
– Athletes should lean toward their strengths in this piece and consider playing it safer on the less strong movements today to save some energy and manage their breathing and fatigue.

– This piece has the potential to be heavy on the midline and on the heart rate, smooth and steady pace with the barbell and planned sets on the toes to bar can allow for a sustainable but hard pace on the run today.

MODIFICATIONS

600M RUN

– Reduce Distance

– 3:30 Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

– 60-40-20 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

We can’t undo a single thing we have ever done, but we can make decisions today that propel us to the life we want and towards the healing we need.

By Annie Means (Time)

Option B: “By Annie Means”

50-40-30-20-10 :

Double Unders

AbMat Sit-ups

Directly Into….

5 Rounds:

30 Push-ups

10 Strict Pull-ups

Time Cap: 25 Minutes

– Overview: This piece is a combination of dynamic and strict gymnastic movements that gets harder the deeper in you go. Big focus on muscular endurance today which means we aren’t trying to hit red line at any point, we are looking for sustainable and consistent movement throughout while trying to truly hit full ranges of motion.

– Double Unders: 1-2 sets, all rounds should be sub 1:00 of work.

– AbMat Sit-ups: 2:00, 1:30, 1:00, :40, :20 per set respectively. Shoulders touch the floor behind and pass the hip at top of reps.

– Push-ups: About 2:00 or less of work. Chest must touch floor to be considered Rx.

– Strict Pull-ups: 1:00 or less of work each set.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75-60-45-30-15 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30-:25-:20-:15-:10 On Any Machine

SIT-UPS

– Reduce Reps

– Hollow Rocks

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows
– Athletes confident in their ability to hold sets of push-ups and pull-ups under fatigue may choose to push their Annie pace in the first piece to allow for more time on the back half.

– If we aren’t confident in our ability to maintain movement standards and reasonable time domains on the second couplet, Annie in the beginning may be a trap, athletes may choose to break and pace the first piece to account for this in the second half.

WARM UP

1 Round:

10 Double Unders

10 AbMat Sit-ups

5 Push-ups

2 Strict Pull-ups

Roll & Stretch (No Measure)

Couch Stretch

Thoracic Opener – Try Larger Rollers

Lats, Hip Flexors, Quads, Glutes, Calves

Pigeon Z sit

Puppy Pose – Side Puppy

Arms to a T, Knees to Side

Happy Baby

CrossFit Evergreen – CrossFit

CFE INSPIRE

There is great change to be experienced once you learn the power of letting go. Stop allowing anyone or anything to control, limit, repress, or discourage you from being your true self! Today is YOURS to shape – own it – break free from people and things that poison or dilute your spirit.

Deadlift (Block Deadlift

Build to Heavy Set of 3

* Rest As Needed
* 2″ Block Raise Off Floor

)

Block Deadlift

Build to Heavy Set of 3

* Rest As Needed

* 2″ Block Raise Off Floor

– Athletes will complete sets of 3 reps building in weight of 2″ block deadlifts.

– Reps should be completed unbroken. Bar may rest at hips but not on the blocks.

– May use blocks, mats or plates to create 2″ raise.

– Score: Enter load used for heaviest set of 3.

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

5 Block Deadlifts @ A Light Weight

3 Block Deadlifts @ A Moderate Weight

Build To Heavy Set of 3.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

“Donny” (Time)

“Donny”

21-15-9-9-15-21:

Deadlifts 225 / 155 lb

Burpees

*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
– Overview: Today’s Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.

– Deadlifts: 1-3 sets with very short rest between if breaking.

– Burpees: 1:30, 1:00, :30 of work respectively.

– Score: Time to complete work. Add 1 second per rep to your score if time capped.

– Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.

– If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.

– Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

BURPEES

– Reduce Reps

– 1:30, 1:00, :30 Time Caps

– 21/15/9 Cals On Any Machine

– Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

There is great change to be experienced once you learn the power of letting go. Stop allowing anyone or anything to control, limit, repress, or discourage you from being your true self! Today is YOURS to shape – own it – break free from people and things that poison or dilute your spirit.

Deadlift (Block Deadlift

Build to Heavy Set of 3

* Rest As Needed
* 2″ Block Raise Off Floor

)

Block Deadlift

Build to Heavy Set of 3

* Rest As Needed

* 2″ Block Raise Off Floor

– Athletes will complete sets of 3 reps building in weight of 2″ block deadlifts.

– Reps should be completed unbroken. Bar may rest at hips but not on the blocks.

– May use blocks, mats or plates to create 2″ raise.

– Score: Enter load used for heaviest set of 3.

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

5 Block Deadlifts @ A Light Weight

3 Block Deadlifts @ A Moderate Weight

Build To Heavy Set of 3.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

“Donny” (Time)

“Donny”

21-15-9-9-15-21:

Deadlifts 225 / 155 lb

Burpees

*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
– Overview: Today’s Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.

– Deadlifts: 1-3 sets with very short rest between if breaking.

– Burpees: 1:30, 1:00, :30 of work respectively.

– Score: Time to complete work. Add 1 second per rep to your score if time capped.

– Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.

– If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.

– Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

BURPEES

– Reduce Reps

– 1:30, 1:00, :30 Time Caps

– 21/15/9 Cals On Any Machine

– Push-Ups