CrossFit – Wed, May 29
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Work To Do”
CrossFit – Tue, May 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Words Matter”
Sumo Deadlift (Sumo Deadlift
Build to Heavy Set of 5
)
– Athletes should complete sets unbroken.
– Only work to as heavy as good form is still present. If our form breaks down, we’ll end the build up there.
– Score: Load used for heaviest set.
WARM UP
With An Empty Barbell:
10 Sumo Stance Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Sumo Stance Deadlifts
8 Sumo Deadlifts @ A Light Weight
5 Sumo Deadlifts @ A Moderate Weight
Build To Heavy Set of 5 Reps.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Sumo Romanian Deadlifts
– Sumo Stance Barbell Good Mornings
Mambo No. 5 (AMRAP – Rounds and Reps)
“Mambo No. 5”
AMRAP 5:
Buy-In: 50/35 Calorie Bike Erg
9 Power Cleans MRx: 45/35, Rx: 76/45, Rx+: 75/55
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 35/25 Calorie Bike Erg
6 Power Cleans MRx 75/45, Rx: 85/55, Rx+: 95/65
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 20/15 Calorie Bike Erg
3 Power Cleans MRx: 95/65, Rx: 105/75, Rx+: 115/85
21 Double Unders
– Overview: Today’s piece will require a lot of attention to our breathing if we’re going to arrive at our barbell and be able to work all the way until the end of each round. We all love a good barbell cycling day, but when it’s combined with two other movements meant to spike your breathing quickly and keep your heart rate high, we also want to be sure we’re strategizing our barbell work.
– Bike Erg: About 3:00, 2:00 and 1:00 of work each round respectively.
– Power Cleans: 1-3 sets or fast singles when we get to our heavier bars.
– Double Unders: No more than :30 at our rope.
– Score: Total rounds plus reps completed.
– Athletes should be ready to push pretty hard on the bike today in order to get to their barbell a bit quicker. You only have to bike once each round and want to get as much time at your barbell today as possible.
– If we are confident in our barbell cycling, especially on the lighter weight barbells today, let’s go for it and get some practice in there. As the barbell gets heavier, be ready to switch to fast, consistent singles.
– Double under sets are smaller today, meaning we don’t want to get hung up here but they can become a trap for our heart rate and breathing quickly if we aren’t trying to pace them while we work. Pay attention to your breathing here!
MODIFICATIONS
CALORIE BIKE
– Reduce Reps
– 4:00/2:30/1:15 Time Cap
– Same Calorie Row
– 40/28, 28/20, 16/12 Calorie Ski
– 600/400/200m Run
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 32 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– :15 Sprint On Any Machine
CrossFit – Tue, May 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Words Matter”
Sumo Deadlift (Sumo Deadlift
Build to Heavy Set of 5
)
– Athletes should complete sets unbroken.
– Only work to as heavy as good form is still present. If our form breaks down, we’ll end the build up there.
– Score: Load used for heaviest set.
WARM UP
With An Empty Barbell:
10 Sumo Stance Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Sumo Stance Deadlifts
8 Sumo Deadlifts @ A Light Weight
5 Sumo Deadlifts @ A Moderate Weight
Build To Heavy Set of 5 Reps.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Sumo Romanian Deadlifts
– Sumo Stance Barbell Good Mornings
Mambo No. 5 (AMRAP – Rounds and Reps)
“Mambo No. 5”
AMRAP 5:
Buy-In: 50/35 Calorie Bike Erg
9 Power Cleans MRx: 45/35, Rx: 65/45, Rx+: 75/55
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 35/25 Calorie Bike Erg
6 Power Cleans MRx 75/45, Rx: 85/55, Rx+: 95/65
21 Double Unders
Rest 1 Minute
AMRAP 5:
Buy-In: 20/15 Calorie Bike Erg
3 Power Cleans MRx: 95/65, Rx: 105/75, Rx+: 115/85
21 Double Unders
– Overview: Today’s piece will require a lot of attention to our breathing if we’re going to arrive at our barbell and be able to work all the way until the end of each round. We all love a good barbell cycling day, but when it’s combined with two other movements meant to spike your breathing quickly and keep your heart rate high, we also want to be sure we’re strategizing our barbell work.
– Bike Erg: About 3:00, 2:00 and 1:00 of work each round respectively.
– Power Cleans: 1-3 sets or fast singles when we get to our heavier bars.
– Double Unders: No more than :30 at our rope.
– Score: Total rounds plus reps completed.
– Athletes should be ready to push pretty hard on the bike today in order to get to their barbell a bit quicker. You only have to bike once each round and want to get as much time at your barbell today as possible.
– If we are confident in our barbell cycling, especially on the lighter weight barbells today, let’s go for it and get some practice in there. As the barbell gets heavier, be ready to switch to fast, consistent singles.
– Double under sets are smaller today, meaning we don’t want to get hung up here but they can become a trap for our heart rate and breathing quickly if we aren’t trying to pace them while we work. Pay attention to your breathing here!
MODIFICATIONS
CALORIE BIKE
– Reduce Reps
– 4:00/2:30/1:15 Time Cap
– Same Calorie Row
– 40/28, 28/20, 16/12 Calorie Ski
– 600/400/200m Run
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 32 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– :15 Sprint On Any Machine
CrossFit – Mon, May 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Greater Love Hath No Man Than To Lay Down His Life For His Brothers“
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit – Mon, May 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Greater Love Hath No Man Than To Lay Down His Life For His Brothers“
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OPTIONAL 20/14 lb Vest
– Overview: Athletes should pace themselves right from the start. The middle bodyweight movements can be partitioned as needed. Athletes should only use a weight vest if they can complete this workout without a vest in 35 minutes or less. If this is your first time we do not recommend using a vest.
– Flow: The first mile run must be fully completed before beginning work on the gymnastics. Once the gymnastics has been completed, you will then complete your final mile.
– Run: Each mile should be completed in under 11 minutes.
– Gymnastics: The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options.
– Score: Total time.
Potential Break-Up Strategies:
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats
MODIFICATIONS
1600 METER RUN
– Reduce Distance
– 2000m Row
– 4000m Bike
– 1600m Ski
– 1200m Air Run
PULL-UPS/PUSH-UPS/AIR SQUATS
– Reduce Totals (75/150/225 or 50/100/150 reps)
– 100 Push-Ups/200 Sit-Ups/300 Air Squats
– 200 Push-Ups/400 Air Squats
– 300 Push-Ups/300 Air Squats
– 200 Sit-Ups/400 Air Squats
CrossFit – Sat, May 25
CrossFit Evergreen – CrossFit
A little taste of Monday (AMRAP – Rounds and Reps)
Do as many rounds and reps as possible in 25 minutes of:
300 meter run or 200m walk
5 db bent over rows (each arm)
10 push ups (wall, barbell, or regular)
15 air squats to ball or box
300 meter run or 200 m walk
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