CrossFit – Tue, Mar 19
CrossFit Evergreen – CrossFit
The DeLorean (5 Rounds for reps)
“The DeLorean”
5 Rounds x AMRAP 4:
15 Toes to Bar
30/24 Calorie Row
60 Double Unders
Max Calorie Row
*Rest 3 Minutes Between Rounds
– Overview: Big rest between matching time intervals of work means holding the same intensity or trying to increase our intensity as we go. Do you choose a hard effort pace on the first row to gain more time on the second or do you hit the first row at a sustainable pace to be able to hit the second time hard? The choice is yours.
– Toes to Bar: 1-2 Sets in :30 or less.
– Calorie Row: 2:00 or less.
– Double Unders: :45 or less.
– Score: Reps accumulated over all 5 rounds.
MODIFICATION
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
CALORIE ROW
– Reduce Reps
– 1:30 Time Cap
– 25/20 Calorie Ski
– 30/24 Calorie Bike Erg
– 25/20 Calorie Echo/Assault Bike
– 400m Run
DOUBLE UNDERS
– Reduce Reps
– 90 Single Unders
– 30 Plate Hops
– 60 Reps of Singles & Doubles (Mix of Both)
– :45 On Any Machine
– Athletes should aim to hit about the same number of calories each round.
– Some athletes may be comfortable pushing the first row to get back to the rower with more time.
Skill Conditioning Progression (Checkmark)
Skill Conditioning Progression
2 Rounds x AMRAP 1:
Handstand Walks
• Rest 1:00 Between AMRAPs
– Rest 2:00 –
2 Rounds x AMRAP 1:
Single-leg Squats (0:30 Right / 0:30 Left)
• Rest 1:00 Between AMRAPs
– Rest 2:00 –
2 Rounds x AMRAP 1:
GHD Sit-ups
• Rest 1:00 Between AMRAPs
– Handstand Walks: The goal is to travel at least 50ft or more per minute. 5ft = 1 rep.
– Single-leg Squats: The goal is to complete at least 10 reps on one leg in 30 seconds.
– GHD Sit-ups: The goal is to complete at least 20 reps per minute.
– Score: Checkmark. 6 Sets of Reps recorded in your own notes. Record in the Workout Notes which reps are for which movement and how it felt.
MODIFICATION
*If you make a substitution, please stay consistent with that substitution for the next 4 weeks.
HANDSTAND WALK
– Handstand Shoulder Taps Against A Wall
– Plank Shoulder Taps
– Double Dumbbell Overhead Carry
– Wall Walks
SINGLE-LEG SQUATS (PISTOLS)
– Assisted Pistols: Use a band or hold onto a rig for support
– Single Leg Squats To A Box
– Single Leg Box Step-Ups
– Reverse Lunges
– Single Dumbbell Box Step-Ups
GHD SIT-UPS
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
– V-Ups
– Hollow Rocks
– Handstand Walks: Focus on pressing away from the ground every step and moving your hands at a high cadence. I would prefer smaller, more frequent steps over long, slow steps.
– Single-leg Squats: These require a lot of balance, so make sure you are utilizing your hips to stabilize. Squeeze your glute at the top of each rep to help realign your positioning and ensure you are getting full extension and meeting the movement standards.
– GHD Sit-ups: Press away from the footboard on your way down. After touching the ground overhead, extend your knees violently to initiate the rise of your torso. The moment your torso has risen to parallel, pull against the footpads by acting like you are going to bring your knees to your chest. This will speed up your rise upward and bring you close to the footpads to touch at the top.
CrossFit – Mon, Mar 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Barbell Floor Press (Weight)
Barbell Floor Press
On the 1:30 x 7 Sets:
2 Barbell Floor Press
*Build In Weight
*Score Heaviest Set
– Athletes should prioritize quality movement for each set while building in weight.
– Score: Heaviest successful weight.
WARM UP
:30 Plank Scap Push-ups
:30 Plank Shoulder Taps
3 x :05 Descent Push-up Negatives
6 Empty Barbell Floor Press
Build To Starting Weight
MODIFICATION
– Sub Dumbbells
Public Property (Time)
“Public Property”
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Hang Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
10 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 25 Minutes
– Overview: Today’s piece is a longer bike set with some big sets on the barbell, making it a heavy leg emphasis with some heavy breathing. Athletes will need to balance their paces on each to allow for quick transition from one movement to the next.
– Bike: 2 minutes or less.
– Hang Power Cleans: 30 seconds or less in 1-2 sets.
– Athletes cannot hang squat clean into first front squat rep, completely stand up final power clean before initiating your front squats.
– Front Squats: 1 minute or less. Light to moderate front squat weight in unbroken sets.
– Score: Total time to complete work.
– Athletes may choose to break at 9 reps on the hang power cleans in order to take a quick break and use their 10th hang power clean to get themselves set for their unbroken 10 front squats.
– Attempt to control breath rate on the bike to allow for quicker transition to the barbell each round.
– A lower damper on the bike at an 80+ RPM pace will help to reduce some leg fatigue for the front squats.
MODIFICATION
30/24 CALORIE BIKE
– Reduce Reps
– 2:00 Time Cap
– 30/24 Calorie Row
– 25/20 Calorie Ski
– 400m Run
– 300m Air Run
HANG POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– 20 Air Squats
CrossFit – Sat, Mar 16
CrossFit Evergreen – CrossFit
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
CrossFit Games Open 24.3 Rx (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 35lb, 55lb
M: 45lb, 65lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here
CrossFit Games Open Workout 24.3 Foundations (All Ages) (Time)
All for time:
5 rounds of:
10 thrusters with a stick, weight 1
10 bent-over rows, weight 2
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 push-ups
Time cap: 15 minutes
F: stick (weight 1), 35 lb (weight 2)*
M: stick (weight 1), 45 lb (weight 2)*
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
To learn more about CrossFit Games Open Workout 24.3 Foundations (All Ages) click here
CrossFit – Fri, Mar 15
CrossFit Evergreen – CrossFit
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
CrossFit Games Open 24.3 Rx (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 35lb, 55lb
M: 45lb, 65lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here
CrossFit Games Open Workout 24.3 Foundations (All Ages) (Time)
All for time:
5 rounds of:
10 thrusters with a stick, weight 1
10 bent-over rows, weight 2
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 push-ups
Time cap: 15 minutes
F: stick (weight 1), 35 lb (weight 2)*
M: stick (weight 1), 45 lb (weight 2)*
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
To learn more about CrossFit Games Open Workout 24.3 Foundations (All Ages) click here
CrossFit – Thu, Mar 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”
Snow Storm Home WOD (AMRAP – Reps)
*BUY IN: 25 Burpees
Then…
Every Minute On the Minute for 30 Minutes:
Minute 1: :45 Wall Sit
Minute 2: 8 Burpees
Minute 3: :45 Bear Crawl
Minute 4: 10 Hollow Rocks
( https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be )
Minute 5: Mtn Climbers
STIMULUS -Getting sweaty and working the lower body -Let’s keep the intensity low and the quality high -This is built to have :15-:30s of rest within each minute
CrossFit – Thu, Mar 14
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”
Snow Storm Home WOD (No Measure)
( https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be )
*BUY IN: 25 Air Squats
Then…
Every Minute On the Minute for 20 Minutes:
Minute 1: :45 Wall Sit
Minute 2: 8 Burpees
Minute 3: :45 Jumping Jacks
Minute 4: 10 Hollow Rocks
Minute 5: Mtn Climbers
*BUY OUT: 25 Push Ups
-keep the intensity low and the quality high
-This is built to have :10-20s of rest within each minute
-to be done in between shoveling! Best form ever… use those legs and keep your core tight and minimize twisting when shoveling! Stretch and do mobility work today as well!!
No Score. Doing this to move and get blood flowing.
Mobility Lab (No Measure)
THURSDAY 30 MOBILITY
Child’s Pose (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/ChildsPose.mp4
Shoulder to Floor (1:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/ShoulderToFloor.mp4
Wrist Stretches (1:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/WristStretch.mp4
Laying Front Rack Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/LayingFrontRackStretch.mp4
Down Dog (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/DownDog.mp4
Couch Stretch (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/CouchStretch.mp4
Pigeon Pose (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/pigeon-pose.mp4
Spiderman Hold (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/SpidermanHold.mp4
Frog Stretch (2:00)
(videos-movements/FrogStretch.mp4)
Straddle Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/StraddleStretch.mp4
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