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+

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Triggers, Thoughts, Emotions”

Deadlift (Deadlift

Build to Heavy Set of 5
)

– Athletes will build to a heavy set of 5 reps of 4″ deficit deadlifts.

– Reps should be completed unbroken. Bar may rest at hips but not on the floor.

– May use mats or plates to create 4″ deficit.

– Score: Enter load used for heavies successful 5 rep set.

MODIFICATIONS

– Reduce/Remove Deficit

– Sub Dumbbells/Kettlebells

– Barbell Good MorningsWith An Empty Barbell:

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
– Overview: We’re going to be moving in a cyclical way today with smaller sets of each movement. The challenge will be to determine your breaks early so that we have a plan to keep moving, especially if we are already unsure of how well our grip will hold up for these three movements together. The run is a little break for our arms if we pace it properly and relax our arms.

– Deadlifts: 1-2 sets. Weight should be 60% or less of our 1RM and something we could hang onto unbroken fresh.

– Burpee Pull-ups: Consistent moving sets completed in 1:00 or less.

– Kettlebell Swings: Goal should be unbroken, but we may choose to break these one time during each set.

– Run: 1:15 or less of work.

– Score: Rounds plus reps completed. If we end on the run but don’t complete the full run we don’t count it in our score as a rep.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

BURPEE PULL-UP

– Reduce Reps

– Jumping Pull-up From Plate/Box

– Burpee to Target

– Burpee Only

– Jumping Pull-up Only

– Burpees + Ring Rows

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

200M RUN

– Reduce Distance

– 1:15 Time Cap

– 250/225m Row

– 160/145m Ski

– 500/450m Bike

– 300m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What Can You Handle”

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What Can You Handle”

Bench Press (Bench Press

Max Repetitions of Bench Press @ 80%

* To Technical Failure

)

– Barbell should be taken from a rack.

– To Technical Failure means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.

– Sets must be unbroken to be considered Rx.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Loads used for max rep set. Log reps completed in your workout notes section.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Betty (Time)

“Betty”

5 Rounds For Time:
12 Push Presses MRx: 95/55, Rx: 115/75, Rx+: 135/95
20 Box Jumps (24″/20″)

Time Cap: 15 Minutes

– Overview: Athletes will be challenged to hold onto the barbell for unbroken sets each round. From there, the work out is all about how fast you can move on the box while maintaining unbroken sets on the bar.

– Push Presses: The barbell should be taken from the floor. Loading should not exceed 65% of your 1RM push press. Reps should take 1:00 or less to complete each round.

– Box Jumps: Athletes should fully stand on the box before coming down each rep. Rebounding is not permitted. Reps should take 1:00 or less to complete each round.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Athletes should aim for unbroken sets of push presses, pausing with the bar overhead or at the shoulder during sets are ideal places to take a beat and catch your breath.

– Box jumps are a great option to use as your pacer. Move at a pace that allows you to recover your breathing a bit and maintain unbroken sets on the barbell.

– Focus on fast transitions throughout all rounds.

MODIFICATIONS

PUSH PRESS

– Reduce Loading

– Sub Kettlebells or Dumbbells

– Sub Strict Press

– Kipping HSPU

BOX JUMPS

– Reduce Box Height

– Reduce Reps

– Box Step-Ups

– 30 Squat Jumps

Cool Down Time (No Measure)

KB Forward fold on box

Pigeon on box

Front rack on box

Scapula release with lacrosse ball

Cat/Cow

Frog with puppy pose

Cobra

Bow pose

Banded Hamstring

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Work To Do”

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Work To Do”

Gently Down The Stream (Time)

“Gently Down The Stream”

For Time:

1,000/900 Meter Row

4 Rounds:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

750/675 Meter Row

3 Rounds:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

500/450 Meter Row

2 Rounds:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

250/225 Meter Row

1 Round:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

Dumbbells: MRx: 15/10, Rx: 25/15, Rx: 35/25

TIME CAP: 40 MIN.

– Overview: Row, row, row your boat athletes! Larger and longer conditioning piece today with a descending rep scheme, which we love to see. We have a big opportunity today to practice some smart pacing in our bigger opening rounds with the intention to be able to burn it down when we get into our final pieces of work at the end.

– Row: 5:00, 4:00, 3:00, 2:00 time caps respectively.

– AbMat Sit-ups: Less than 1:00 of work each set.

– Dumbbell Front Rack Reverse Lunges: About :30 of work. We must step backward today if our intention is “Rx”. One head of each dumbbell must be on our shoulders to be in the front rack position.

– Score: Time to complete all work.
– Athletes should be prepared to slowly increase their pace as they progress today, meaning we come out at a sustainable pace on our row and bigger number of rounds, then intentionally move a little faster as our distance and rounds decrease.

– The sit-up volume is up to 200 total reps once we finish, keep this in mind when choosing your set sizes, if we are not accustomed to this kind of sit-up volume, we recommend a decrease in reps to preserve your midline.

– Lunges will most likely be a slower and more controlled pace where we can recover our breathing a bit, while the sit-ups are where we can make a push to stay faster through our rounds of work today.

MODIFICATIONS

ROW

– Reduce Distances

– 5:00/4:00/3:00/2:00 Time Caps

– 800/600/400/200M, 720/540/360/180M Ski

– 2000/1500/1000/500M, 1800/1350/900/450M Bike

– 800/600/400/200M Run

– 600/450/300/150m Air Run

SIT-UPS

– Reduce Reps

– Hollow Rocks

DUMBBELL FRONT RACK REVERSE LUNGE

– Reduce/Remove Loading

– Reduce Reps

– Dumbbell Suitcase Lunge

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell

– Forward Lunges