CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Lee

We will be doing workout #3 today!

CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time)

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 strict handstand push-ups

5 rope climbs (15 feet)

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time cap: 15 minutes
To learn more about CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) click here

CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

F: 85lb,125lb,155lb,165lb

M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Lee

We will be doing workout #3 today!

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
– Overview: This workout will be a pure test of grit and grind. Picking a strategy on the wallballs that will allow you to keep moving diligently through the burpee box jump overs will be key in this workout. Some may be able to push for bigger sets on the ball while others may find that small sets with quick rest will be better and help them move more smoothly on the box.

– Need To Knows: Start with your back to the medicine ball. Time stops when you complete the final burpee box jump-over with both feet on the ground on the opposite side of the box. The box must be placed at least 5 feet away from the wall-ball station. Please be sure to read the standards of the lateral burpee box jump overs for clear instruction on games.crossfit.com.

– Video Logistics: If you need to video, make sure you introduce yourself, what affiliate you are at, and what age group you are in. Be sure to use the WOD Proof app or have a clock in frame at all times. Show the height of the wallball target, the weight of the ball, the 5 foot distance between the ball and the box, the height of the box, and the measurements of the top of the box.

– Score: Your score will be the total time it takes to complete 3 rounds. There will be no tiebreak.

MODIFICATIONS

WALLBALLS

– Reduce Loading

– Medball Squats

– 60 Air Squats

LATERAL BURPEE BOX JUMP OVERS

– Reduce Box Height

– Box Jump Overs

– Burpees

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups

10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell

Calf Stretch on box

Pigeon on box

Front Rack on box

Cat/Cow

Lacrosse ball shoulder blade floss

Laying Down Knees To Side Stretch arms to T Seated

Neck Stretches

Shoulder Rolls/Shrugs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner

We will be doing workout #1 today with mobility! Keep cheering on our quarter finalists! And each other! You all are doing so well! Keep choosing YOU!!

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here

Cool Down Time (No Measure)

KB Forward fold on box

Pigeon on box with lacrosse ball

Front rack on box

Scapula release with lacrosse ball

Cat/Cow

Frog with puppy pose

Cobra

Bow pose

Z sit with side bend

Neck – shrug, side and back, seated bend, pike spine, tall

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner

We will be doing workout #1 today with mobility! Keep cheering on our quarter finalists! And each other! You all are doing so well! Keep choosing YOU!!

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here

Cool Down Time (No Measure)

KB Forward fold on box

Pigeon on box with lacrosse ball

Front rack on box

Scapula release with lacrosse ball

Cat/Cow

Frog with puppy pose

Cobra

Bow pose

Z sit with side bend

Neck – shrug, side and back, seated bend, pike spine, tall

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It is during our darkest moments that we must focus to see the light.” — Aristotle

Today’s WOD includes mobility and PRE-QUARTERFINALS ACTIVATION. If you are in the QF then mobility and activation is YOUR WOD. All other athletes will do the Clean and Jerk Strength and Sweep The Leg WOD.

Clean and Jerk (Clean & Jerk

3 Sets:
2 Clean & Jerks

• Start First Set At 60% & Build Up To 80%
• Rest 1-2 Minutes Between Sets
)

– Overview: These are back-off sets that will activate muscles, allow space for recovery, and give us a chance to hone in movement patterns.

– Be sure to move every set intentionally with as much speed as possible.

– Brace well. Even with lighter loads we still need to move well and protect the spine.

– Score: Load of set at 76-80% (last set)

– I recommend doing the first set at 60%, the second set at 70%, and the third set at 76-80%.

MODIFICATIONS

CLEAN AND JERK

– Reduce Loading/Reps

– 1 Squat Clean + 1 Jerk

– 2 Power Cleans + 1 Jerk

– 2 Push Jerks

– Sub Dumbbells

Sweep The Leg (Time)

“Sweep The Leg”

[For Time]

3-6-9-12-15:

Power Cleans

Bike Calories

Push Jerks

Bike Calories

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 18 Minutes

Overview: We’re climbing the rep ladder today with increasing rep rounds of each movement. Big explosive hip movements with some steady state but hard paced cardio mixed in. The trick today is to not get too carried away in the early sets knowing that the bigger sets are on the way!

– Power Cleans: Fast singles or cycled sets.

– Push Jerks: Unbroken sets throughout.

– Bike Calories: Sustainable but hard pace.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

BIKE CALORIES

– Reduce Reps

– Sub Row Calories

– Sub Ski Calories
– Athletes that are confident on this weight for both the power cleans and push jerks may choose to cycle the cleans for a faster pace on this workout.

– Those that are unsure of their ability to do the push jerks unbroken should pace their power cleans to account for this.

– Bike paces should be hard but sustainable so that when the final two rounds come around we are not completely blowing up before we get to our barbell movements.

Pre-Quarterfinals Activation (AMRAP – Rounds)

Pre-Quarterfinals Activation

On The 90 Seconds x 3 Rounds (18 Minutes Total):

0:00-1:30: 6/4 Max Effort Row Calories

1:30-3:00: 6/4 Max Effort Ski Calories

3:00-4:30: 6/4 Max Effort Echo Bike Calories

4:30-6:00: Choose One of the Following Gymnastic Movements

– 50ft Handstand Walk

– 4/3 Ring Muscle-ups

– 6 Wall-facing Handstand Push-ups

– 1 Legless Rope Climb

– Overview: Use this piece to open up the body, activate a wide range of musculature, and get a final touch on any skill movements you want to sharpen.

– Work very hard for 15-20 seconds each minute, but no more.

– Focus on breathing and bringing your heart rate down during your rest periods.

– Score: Total Rounds Completed

MODIFICATIONS

HANDSTAND WALK

– 20 Seconds of Practice

– 20 Handstand Shoulder Taps Against A Wall

– 20 Plank Shoulder Taps

– Double Dumbbell Overhead Carry

– 3 Wall Walks

RING MUSCLE-UPS

– Bar Muscle-Ups

– Jumping Ring Muscle-Ups

– Banded Bar Muscle-Ups

– Ring Dips

– Bar Dips

– Chest-To-Bar Pull-ups

– Double Dumbbell Devil Presses

WALL-FACING HSPU

– Reduce Reps

– Use Riser

– Regular Strict HSPU

– Kipping HSPU

– Double Dumbbell Strict Press

– Pike Push-Ups

– Push-Ups

LEGLESS ROPE CLIMBS

– Reduce Height

– Regular Rope Climb

– Lay to Stand Climb

– 5 Hanging Rope Pull-ups = 1 Rope

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope
– Your choice each round on which gymnastic movement you want to complete. You can change it each round or keep it the same across.

QF Mobility (No Measure)

Mobility

For 10-15 Minutes:

– Hold Active Stretches (Sampson, Spiderman Reach, On The Wall Pike Straddle, Knees In, Couch Cobra…)

– Foam Roll

– Do A Recovery Bike

*Assess the body and do what feels right to walk out of the gym refreshed and excited to compete tomorrow.