CrossFit Evergreen – CrossFit

Blistering Pace (Time)

“Blistering Pace”

5 Rounds:

250/225 Meter Row

25-20-15-10-5 Kettlebell Swings MRx: 35/25, Rx: 53/35

Directly Into…

5 Rounds:

200 Meter Run

15-12-9-6-3 Toes to Bar

– Overview: We’ve got two couplets back to back with compounding movements that are sure to effect us as we move through this work today. Being smart about breaks and grip fatigue in the first 5 rounds will allow us to hang on to a solid working pace on the second 5 rounds of work. Lean into your row and run while breaking intentionally on the swings and toes to bar as needed.

– Row: About 1:00 of work.

– Kettlebell Swings: 1-2 sets starting out, aiming for unbroken come the smaller sets.

– Run: About 1:00 of work.

– Toes to Bar: 1-2 sets starting out, aiming for unbroken in the smaller sets.

– Score: Time to complete work.
– Athletes are aiming to maintain or increase their intensity as they work, meaning we need to come out in the first half with the second half in mind. Breaking before we need to break should be in our minds as we chip our way through.

– Rows and runs should be around the 1:00 time frame today all the way through, if we are going to get slowed up or pace somewhere today it will most likely be on the swings and toes to bar.

MODIFICATIONS

250/225M ROW

– Reduce Distance

– 1:00 Time Cap

– 200/180m Ski

– 500/450m Bike

– 200m Run

– 150m Air Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250/225m Row

– 200/180m Ski

– 500/450m Bike

– 150m Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

– Alternating V-Ups

CrossFit Evergreen – CrossFit

Blistering Pace (Time)

“Blistering Pace”

5 Rounds:

250/225 Meter Row

25-20-15-10-5 Kettlebell Swings MRx: 35/25, Rx: 53/35

Directly Into…

5 Rounds:

200 Meter Run

15-12-9-6-3 Toes to Bar

– Overview: We’ve got two couplets back to back with compounding movements that are sure to effect us as we move through this work today. Being smart about breaks and grip fatigue in the first 5 rounds will allow us to hang on to a solid working pace on the second 5 rounds of work. Lean into your row and run while breaking intentionally on the swings and toes to bar as needed.

– Row: About 1:00 of work.

– Kettlebell Swings: 1-2 sets starting out, aiming for unbroken come the smaller sets.

– Run: About 1:00 of work.

– Toes to Bar: 1-2 sets starting out, aiming for unbroken in the smaller sets.

– Score: Time to complete work.
– Athletes are aiming to maintain or increase their intensity as they work, meaning we need to come out in the first half with the second half in mind. Breaking before we need to break should be in our minds as we chip our way through.

– Rows and runs should be around the 1:00 time frame today all the way through, if we are going to get slowed up or pace somewhere today it will most likely be on the swings and toes to bar.

MODIFICATIONS

250/225M ROW

– Reduce Distance

– 1:00 Time Cap

– 200/180m Ski

– 500/450m Bike

– 200m Run

– 150m Air Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250/225m Row

– 200/180m Ski

– 500/450m Bike

– 150m Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

– Alternating V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

@Vimeo(https://vimeo.com/820923292)

The Two Dogs

Back Squat (Back Squats
Set 1: 12 Back Squats @ 52%
Set 2: 10 Back Squats @ 61%
Set 3: 8 Back Squats @ 70%
Set 4: 12 Back Squats @ 55%
Set 5: 10 Back Squats @ 70%
Set 6: 8 Back Squats @ 73%

*Rest 1-2 Min Between Sets)

Score: last set of 8 @ 73%

MODIFICATIONS

– Reduce Reps

– Reduce Percentage

– Remove Pause

– Box Squat

– Front Squat

CrossFit Evergreen – CrossFit

CFE INSPIRE

@Vimeo(https://vimeo.com/820923292)

The Two Dogs

Back Squat (Back Squats
Set 1: 12 Back Squats @ 52%
Set 2: 10 Back Squats @ 61%
Set 3: 8 Back Squats @ 70%
Set 4: 12 Back Squats @ 55%
Set 5: 10 Back Squats @ 70%
Set 6: 8 Back Squats @ 73%

*Rest 1-2 Min Between Sets)

Score: last set of 8 @ 73%

MODIFICATIONS

– Reduce Reps

– Reduce Percentage

– Remove Pause

– Box Squat

– Front Squat

Dead Ball (Time)

“Dead Ball” ADD VIDEO

For Time:

10-9-8-7-6-5-4-3-2-1 :

Deadlifts MRx: 135/85, Rx: 155/105, Rx+: 185/125

After Each Set:

15 Wallballs MRx: 14/10, Rx: 20/14

Time Cap: 18 Minutes

– Overview: Don’t be fooled by the deadlift sets in today’s piece, it’s truly a wallball workout. While the barbell descends our wallball sets remain the same, so we’ll need to play it smart at our bar to maintain our intensity as our breaks between wallball sets get shorter and shorter.

– Deadlift: Weight should be something we could hold onto unbroken when fresh, outside of the workout. Breaks should be intentional, but still few.

– Wallball: Weight should be something we can maintain unbroken sets with, as the goal is to remain consistent here.

– Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes goal today is to stay consistent on their wallball sets throughout the workout. That means we’ll need to be smart on our deadlift sets to keep intensity when we get back to the ball.

– Deadlift weight is meant to be a weight that you can hang onto unbroken when you’re fresh, breaking today is intentional, we should not be at failure on our barbells.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 20 Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

@Vimeo(https://vimeo.com/819885251)

Three Guiding Principles

Floor And Decor (Time)

“Floor & Decor” ADD OVERVIEW

5 Rounds For Time:

30/24 Calorie Bike Erg

10 Burpees

30 AbMat Sit-ups

10 Burpees

Time Cap: 25 Minutes

– Overview:

– Calorie Bike: About 2:00 or less range today.

– Burpees: About :45 or less of work throughout.

– AbMat Sit-ups: 1:15 or less.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes are looking to maintain split times for each round that are 5:00 or less. Adjust the reps as needed to accomplish this.

– The burpees in today’s piece can be our pacer, moving at a consistent, but less than threshold pace will let us keep our paces on the bike and sit-ups where they need to be to maintain our splits.

– Goal is to be able to hang onto our split times and not fall off dramatically by the time we’re into rounds 3 or 4, that being said we’re going to need to choose where we push and where we pace before we get started.

MODIFICATIONS

30/24 CALORIE BIKE

– Reduce Reps

– 2:30 Time Cap

– 30/24 Calorie Row

– 27/22 Calorie Ski

– 400m Run

– 300m Air Run

BURPEES

– Reduce Reps

– Remove Push-up

– 20 Mountain Climbers

– Box Jumps

– :40 Effort on Any Machine

SIT-UPS

– Reduce Reps

– Hollow Rocks

Yoga Mobility (No Measure)

-Kneeling reverse Hip and Spine Opener

-Half Samson With Hamstring Bow

-Single Leg Forward fold

-Child’s Pose with Ext/Int hand Rotation

-Scorpions

-Bretzle

-Laying Shoulder Cars with bent knees

-Laying Figure 4 wipers

-Straddle

-Pike

-Butterfly (laying)

CrossFit Evergreen – CrossFit

CFE INSPIRE

@Vimeo(https://vimeo.com/819885251)

Three Guiding Principles

Floor And Decor (Time)

“Floor & Decor” ADD OVERVIEW

5 Rounds For Time:

30/24 Calorie Bike Erg

10 Burpees

30 AbMat Sit-ups

10 Burpees

Time Cap: 25 Minutes

– Overview:

– Calorie Bike: About 2:00 or less range today.

– Burpees: About :45 or less of work throughout.

– AbMat Sit-ups: 1:15 or less.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes are looking to maintain split times for each round that are 5:00 or less. Adjust the reps as needed to accomplish this.

– The burpees in today’s piece can be our pacer, moving at a consistent, but less than threshold pace will let us keep our paces on the bike and sit-ups where they need to be to maintain our splits.

– Goal is to be able to hang onto our split times and not fall off dramatically by the time we’re into rounds 3 or 4, that being said we’re going to need to choose where we push and where we pace before we get started.

MODIFICATIONS

30/24 CALORIE BIKE

– Reduce Reps

– 2:30 Time Cap

– 30/24 Calorie Row

– 27/22 Calorie Ski

– 400m Run

– 300m Air Run

BURPEES

– Reduce Reps

– Remove Push-up

– 20 Mountain Climbers

– Box Jumps

– :40 Effort on Any Machine

SIT-UPS

– Reduce Reps

– Hollow Rocks

Yoga Stretch (Checkmark)

-Kneeling reverse hip and spine opener

-Kneeling samson with hamstring stretch

-Puppy Pose

-Seated single leg forward fold

-Bretzel (knee crossover with quad stretch)

-Laying shoulder cars

-Laying figure 4 stretch

-Banded hamstring

-Banded butterfly