CrossFit – Thu, Jun 6
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
CrossFit – Thu, Jun 6
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 (No Measure)
-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
CrossFit – Wed, Jun 5
CrossFit Evergreen – CrossFit
CFE INSPIRE
@Vimeo(https://vimeo.com/819891532)
Practice
Power Clean (Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
)
– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our max rep set there.
– Reps must be unbroken, meaning we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.
– Score: Load used for max rep set. Log reps completed in your workout notes section.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Power Cleans @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub Hang Power Cleans
– Sub Dumbbells/Kettlebells
Running On Empty (Time)
“Running On Empty”
8 Rounds For Time:
5 Power Cleans MRx:95/45, Rx:115/75, Rx+:135/95
30 Double Unders
100 Meter Run
Time Cap: 18 Minutes
– Overview: Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!
– Power Cleans: Challenging weight today, most will be in fast singles. If we get to the last 2 rounds and have some energy, cycle your reps there.
– Double Unders: :30 or less at the rope. Ideally, unbroken sets.
– Run: About :40 or less.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes that are confident in their barbell cycling at this weight should try to hold on to unbroken sets today. Others may opt for fast singles on the barbell, but we should not be getting held up for long either way.
– Double unders are there to spike our heart rate and the run may be an opportunity for some to recover their breathing before they get back to their barbell. Some may choose to push their pace on the doubles and the run today.
– Goal is to be continuously working and not get slowed down too much by any of these 3 movements, but the barbell weight should remain challenging today.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
– Heavy Russian Kettlebell Swing
DOUBLE UNDERS
– Reduce Reps
– :30 Time Cap
– 45 Single Unders
– Plate Hops
– 30 Reps of Singles & Doubles (Mix of Both)
– :30 Time On Any Machine
100M RUN
– Reduce Distance
– :30 Time Cap
– 125m Row
– 100/80m Ski
– 200/175m Bike
– 75m Air Run
CrossFit – Wed, Jun 5
CrossFit Evergreen – CrossFit
CFE INSPIRE
@Vimeo(https://vimeo.com/819891532)
Practice
Power Clean (Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
)
– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our max rep set there.
– Reps must be unbroken, meaning we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.
– Score: Load used for max rep set. Log reps completed in your workout notes section.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Power Cleans @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub Hang Power Cleans
– Sub Dumbbells/Kettlebells
Running On Empty (Time)
“Running On Empty”
8 Rounds For Time:
5 Power Cleans MRx:95/45, Rx:115/75, Rx+:135/95
30 Double Unders
100 Meter Run
Time Cap: 18 Minutes
– Overview: Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!
– Power Cleans: Challenging weight today, most will be in fast singles. If we get to the last 2 rounds and have some energy, cycle your reps there.
– Double Unders: :30 or less at the rope. Ideally, unbroken sets.
– Run: About :40 or less.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes that are confident in their barbell cycling at this weight should try to hold on to unbroken sets today. Others may opt for fast singles on the barbell, but we should not be getting held up for long either way.
– Double unders are there to spike our heart rate and the run may be an opportunity for some to recover their breathing before they get back to their barbell. Some may choose to push their pace on the doubles and the run today.
– Goal is to be continuously working and not get slowed down too much by any of these 3 movements, but the barbell weight should remain challenging today.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
– Heavy Russian Kettlebell Swing
DOUBLE UNDERS
– Reduce Reps
– :30 Time Cap
– 45 Single Unders
– Plate Hops
– 30 Reps of Singles & Doubles (Mix of Both)
– :30 Time On Any Machine
100M RUN
– Reduce Distance
– :30 Time Cap
– 125m Row
– 100/80m Ski
– 200/175m Bike
– 75m Air Run
CrossFit – Wed, Jun 5
CrossFit Evergreen – CrossFit
CFE INSPIRE
@Vimeo(https://vimeo.com/819891532)
Practice
Power Clean (Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
)
– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our max rep set there.
– Reps must be unbroken, meaning we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.
– Score: Load used for max rep set. Log reps completed in your workout notes section.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Power Cleans @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub Hang Power Cleans
– Sub Dumbbells/Kettlebells
Running On Empty (Time)
“Running On Empty”
8 Rounds For Time:
5 Power Cleans MRx:95/55, Rx:115/75, Rx+:135/95
30 Double Unders
100 Meter Run
Time Cap: 18 Minutes
– Overview: Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!
– Power Cleans: Challenging weight today, most will be in fast singles. If we get to the last 2 rounds and have some energy, cycle your reps there.
– Double Unders: :30 or less at the rope. Ideally, unbroken sets.
– Run: About :40 or less.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes that are confident in their barbell cycling at this weight should try to hold on to unbroken sets today. Others may opt for fast singles on the barbell, but we should not be getting held up for long either way.
– Double unders are there to spike our heart rate and the run may be an opportunity for some to recover their breathing before they get back to their barbell. Some may choose to push their pace on the doubles and the run today.
– Goal is to be continuously working and not get slowed down too much by any of these 3 movements, but the barbell weight should remain challenging today.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
– Heavy Russian Kettlebell Swing
DOUBLE UNDERS
– Reduce Reps
– :30 Time Cap
– 45 Single Unders
– Plate Hops
– 30 Reps of Singles & Doubles (Mix of Both)
– :30 Time On Any Machine
100M RUN
– Reduce Distance
– :30 Time Cap
– 125m Row
– 100/80m Ski
– 200/175m Bike
– 75m Air Run
CrossFit – Tue, Jun 4
CrossFit Evergreen – CrossFit
CFE INSPIRE
@Vimeo(https://vimeo.com/819881668)
Mental Fitness
Bent Over Row (Barbell Bent Over Rows
3 Sets For Total Load:
8 Barbell Bent Over Rows
Rest 1-2 Minutes Between Sets
)
– Athletes should use the same weight across all 3 working sets.
– Working weight should be challenging, but allow for unbroken sets of 8 and maintaining your form.
– Sets should be completed unbroken.
– Score: Load used for all working sets.
WARM UP
10 Good Mornings
10 Stiff-Legged Deadlifts
10 Empty Barbell Bent Over Rows
Build To Working Weight In Sets of 4-6.
MODIFICATIONS
– Dumbbell Bent Over Rows
– Chest Supported Barbell/Dumbbell Rows
– Single Arm Dumbbell Rows
Pop Quiz (3 Rounds for calories)
“Pop Quiz”
AMRAP 4:
3 Rounds:
7 Push Press MRx:45/25, Rx:55/35, Rx+: 65/45
7 Front Squats MRx:45/25, Rx:55/35, Rx+: 65/45
7 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
5 Push Press MRx:65/45, Rx:85/65, Rx+:115/85
5 Front Squats MRx:65/45, Rx:85/65, Rx+:115/85
5 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Push Press MRx: 75/55, Rx:95/75, Rx+:135/95
3 Front Squats MRx: 75/55, Rx:95/75, Rx+:135/95
3 Pull-ups
Time Remaining:
Max Calorie Row
– Overview: Intervals with big rest between today, we know what that means! Hard efforts during our working clock and lots of focus on our recovery during the rest periods. The three rounds of work are meant to be fast and furious, with little to no rest, in order to get us to the rower with enough time to get the fan moving and go hard until the rest begins.
– Push Press: Unbroken sets today on all rounds.
– Front Squats: Unbroken sets today on all rounds.
– Pull-ups: Ideally 1 set for all three rounds in each interval, goal today is speed. Even if we’re strict, choose reps that can be completed in 1 sets.
– Calorie Row: Aiming to have at least 1 minute of work on the rower today at a very hard effort all the way through, knowing we have 4 minutes of rest to follow.
– Score: Total calories for all three rounds.
– Athletes should be able to move at a fast pace today, even as our barbell weight increases. The reps decrease, so we may be a little “slower” but taking about the same amount of time during each working interval as we progress.
– Weights should be chosen to allow us to move fast through our working rounds today, the goal is not to get slowed down or stopped by our barbell. Transitioning to the rig and back to our barbell for our pull-ups is a great opportunity to take a breath in this piece.
MODIFICATIONS
PUSH PRESS
– Reduce Loading
– Sub Kettlebells or Dumbbells
– Sub Barbell
– Kipping HSPU
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
– 14/10/6 Air Squats
PULL-UPS
– Reduce Reps
– Banded
– Strict (Lower Reps- Ex. 5/4/3)
– Ring Rows
– Alternating Dumbbell Plank Rows
CALORIE ROW
– Sub Ski/Bike Erg/Assault/Echo/Air Run
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