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

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 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.

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 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.

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 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.

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