CrossFit Evergreen – CrossFit

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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.

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

CrossFit Evergreen – CrossFit

View Public Whiteboard

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.

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:65/45, Rx+: 95/65

7 Front Squats MRx:45/25, Rx:65/45, Rx+: 95/65

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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Triggers”

Overhead Squat (Pausing Overhead Squat

Set 1: 3 Overhead Squats @ 60%
Set 2: 3 Overhead Squats @ 65%
Set 3: 5 Overhead Squats @ 70%
Set 4: 5 Overhead Squats @ 70%
Set 5: 5 Overhead Squats @ 70%

*3 Sec Bottom Pause On All Reps
*Rest 1-2 Min Between Sets)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should pause for 3s at the bottom of each and every rep.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Perfect Ten (Time)

“Perfect Ten”

10 Rounds For Time:

10 Dumbbell Snatches

10 Box Jumps (24″/20″)

10 Push-ups

Time Cap: 18 Minutes

DB: MRx: 15/10, Rx: 25/20, Rx+: 35/25

– Dumbbell Snatches: About :30 of work or less. Alternating every rep today, both heads of the dumbbell must touch the floor and no hand on the thigh when driving up.

– Box Jumps: About :30 of work or less. We should be able to move through these at a controlled but quick pace today.

– Push-ups: 1-3 sets completed in about :30. These should be challenging and are where we may get slowed down today, plan to break early and not go to failure.

– Score: Time to complete work. If capped, add 1 second per rep not completed.
– Athletes are aiming to keep moving today through each round and not get stopped up anywhere. Even if we are taking breaks on push-ups, those should be consistent to allow us to keep making progress.

– The box is where our shoulders will have a brief moment to “rest” or recover. Use the time at the box to move at a sustainable pace that also allows you to catch your breath a bit so we can keep our transition time to the push-ups minimal.

– Our push-ups should be tough by the end, but we should not be at failure. Choose and include modifications that will allow us to move at a lower than maximal set pace for all ten rounds.

MODIFICATIONS

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15 Squat Jumps

– Reverse Lunges

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box/Bench Push-Ups

– Dumbbell Bench Press

– Dumbbell Floor Press

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Triggers”

Overhead Squat (Pausing Overhead Squat

Set 1: 3 Overhead Squats @ 60%
Set 2: 3 Overhead Squats @ 65%
Set 3: 5 Overhead Squats @ 70%
Set 4: 5 Overhead Squats @ 70%
Set 5: 5 Overhead Squats @ 70%

*3 Sec Bottom Pause On All Reps
*Rest 1-2 Min Between Sets)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should pause for 3s at the bottom of each and every rep.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Perfect Ten (Time)

“Perfect Ten”

10 Rounds For Time:

10 Dumbbell Snatches

10 Box Jumps (24″/20″)

10 Push-ups

Time Cap: 18 Minutes

DB: MRx: 15/10, Rx: 25/20, Rx+: 35/25

– Dumbbell Snatches: About :30 of work or less. Alternating every rep today, both heads of the dumbbell must touch the floor and no hand on the thigh when driving up.

– Box Jumps: About :30 of work or less. We should be able to move through these at a controlled but quick pace today.

– Push-ups: 1-3 sets completed in about :30. These should be challenging and are where we may get slowed down today, plan to break early and not go to failure.

– Score: Time to complete work. If capped, add 1 second per rep not completed.
– Athletes are aiming to keep moving today through each round and not get stopped up anywhere. Even if we are taking breaks on push-ups, those should be consistent to allow us to keep making progress.

– The box is where our shoulders will have a brief moment to “rest” or recover. Use the time at the box to move at a sustainable pace that also allows you to catch your breath a bit so we can keep our transition time to the push-ups minimal.

– Our push-ups should be tough by the end, but we should not be at failure. Choose and include modifications that will allow us to move at a lower than maximal set pace for all ten rounds.

MODIFICATIONS

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15 Squat Jumps

– Reverse Lunges

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box/Bench Push-Ups

– Dumbbell Bench Press

– Dumbbell Floor Press

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Triggers”

Overhead Squat (Pausing Overhead Squat

Set 1: 3 Overhead Squats @ 60%
Set 2: 3 Overhead Squats @ 65%
Set 3: 5 Overhead Squats @ 70%
Set 4: 5 Overhead Squats @ 70%
Set 5: 5 Overhead Squats @ 70%

*3 Sec Bottom Pause On All Reps
*Rest 1-2 Min Between Sets)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, LOWER it from the top after the last rep each set. USE DROP PADS IF NEEDED!

– Athletes should pause for 3s at the bottom of each and every rep.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Perfect Ten (Time)

“Perfect Ten”

10 Rounds For Time:

10 Dumbbell Snatches

10 Box Jumps (24″/20″)

10 Push-ups

Time Cap: 18 Minutes

DB: MRx: 15/10, Rx: 25/20, Rx+: 35/25

– Dumbbell Snatches: About :30 of work or less. Alternating every rep today, both heads of the dumbbell must touch the floor and no hand on the thigh when driving up.

– Box Jumps: About :30 of work or less. We should be able to move through these at a controlled but quick pace today.

– Push-ups: 1-3 sets completed in about :30. These should be challenging and are where we may get slowed down today, plan to break early and not go to failure.

– Score: Time to complete work. If capped, add 1 second per rep not completed.
– Athletes are aiming to keep moving today through each round and not get stopped up anywhere. Even if we are taking breaks on push-ups, those should be consistent to allow us to keep making progress.

– The box is where our shoulders will have a brief moment to “rest” or recover. Use the time at the box to move at a sustainable pace that also allows you to catch your breath a bit so we can keep our transition time to the push-ups minimal.

– Our push-ups should be tough by the end, but we should not be at failure. Choose and include modifications that will allow us to move at a lower than maximal set pace for all ten rounds.

MODIFICATIONS

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15 Squat Jumps

– Reverse Lunges

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box/Bench Push-Ups

– Dumbbell Bench Press

– Dumbbell Floor Press

CrossFit Evergreen – CrossFit

Emily’s Choice (sort of) (Time)

For time do :

Buy-in: 25 squeaker push ups

then

4 rounds of the following:

10 pistols (5/5) to a ball (can use the rig for support)

20 wall sit with calf raises ans 2 sec hold

20 tibialias raises with 2 sec hold

10 seated 2 db Z press Rx: 25/20; Rx+: 35/30

10 floor M&M’s

10 (5/5) twisting M&M’s

10 1 db Russian twists Rx: 25/20; Rx+: 35/30

10 (5/5) side plank with top leg 90 degree point (S: side on floor)

then

25 squeaky toy push ups
Scaled, Rx and Rx+