CrossFit Evergreen – CrossFit

CFE INSPIRE

“Coach or Critic”

Back Squat (Back Squat

Build to Heavy Single
)

– Athletes should build to a heavy single rep back squat for the day.

– “To Technical Failure” means that when your speed slows significantly, your form starts to break down, or you hit a sticky single rep, we’ll end there.

– Score: Load for heaviest successful single rep.

MODIFICATIONS

– Reduce Percentage

– Remove Extra Loading

– Box Squat

– Front Squat

Brace Yourself (Time)

“Brace Yourself”

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

– Overview: Annie with a little bit of lifting mixed in today! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Using this set up to your advantage will help you keep a hard pace on the doubles and sit-ups if we move smooth and consistent on the squats that break up our rounds.

– Double Unders: :45 or less on all rounds.
– Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.

– Most will choose to hold a higher intensity on the doubles and sit-ups while picking a smooth, slightly slower working pace on the front squats to recover their breathing a little before heading back to their jump rope.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75/60/45/30/15 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30/:25/:20/:15/:10 Hard Effort On Any Machine

DUMBBELL SQUATS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Goblet Squats

– Single/Double Dumbbell Reverse Lunges

– 30/25/20/15/10 Air Squats

SIT-UPS

– Reduce Reps

– Hollow Rocks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Coach or Critic”

Back Squat (Back Squat

Build to Heavy Single
)

– Athletes should build to a heavy single rep back squat for the day.

– “To Technical Failure” means that when your speed slows significantly, your form starts to break down, or you hit a sticky single rep, we’ll end there.

– Score: Load for heaviest successful single rep.

MODIFICATIONS

– Reduce Percentage

– Remove Extra Loading

– Box Squat

– Front Squat

Brace Yourself (Time)

“Brace Yourself”

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

– Overview: Annie with a little bit of lifting mixed in today! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Using this set up to your advantage will help you keep a hard pace on the doubles and sit-ups if we move smooth and consistent on the squats that break up our rounds.

– Double Unders: :45 or less on all rounds.
– Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.

– Most will choose to hold a higher intensity on the doubles and sit-ups while picking a smooth, slightly slower working pace on the front squats to recover their breathing a little before heading back to their jump rope.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75/60/45/30/15 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30/:25/:20/:15/:10 Hard Effort On Any Machine

DUMBBELL SQUATS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Goblet Squats

– Single/Double Dumbbell Reverse Lunges

– 30/25/20/15/10 Air Squats

SIT-UPS

– Reduce Reps

– Hollow Rocks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Coach or Critic”

Back Squat (Back Squat

Build to Heavy Single
)

– Athletes should build to a heavy single rep back squat for the day.

– “To Technical Failure” means that when your speed slows significantly, your form starts to break down, or you hit a sticky single rep, we’ll end there.

– Score: Load for heaviest successful single rep.

MODIFICATIONS

– Reduce Percentage

– Remove Extra Loading

– Box Squat

– Front Squat

Brace Yourself (Time)

“Brace Yourself”

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

DOUBLE DB – MRx: 30/15, Rx: 40/25, Rx+: 50/35 – Overview: Annie with a little bit of lifting mixed in today! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Using this set up to your advantage will help you keep a hard pace on the doubles and sit-ups if we move smooth and consistent on the squats that break up our rounds.

– Double Unders: :45 or less on all rounds.
– Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.

– Most will choose to hold a higher intensity on the doubles and sit-ups while picking a smooth, slightly slower working pace on the front squats to recover their breathing a little before heading back to their jump rope.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75/60/45/30/15 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30/:25/:20/:15/:10 Hard Effort On Any Machine

DUMBBELL SQUATS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Goblet Squats

– Single/Double Dumbbell Reverse Lunges

– 30/25/20/15/10 Air Squats

SIT-UPS

– Reduce Reps

– Hollow Rocks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Cherish The Challenge”

Run Up (Time)

“Run Up”

4 Rounds For Time:

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes

– Overview: This workout is primarily a running piece today, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.

– Run: 2:15 or less.

– Strict Pull-ups: 1-2 sets in less than 1:00.

– Push-ups: 1-3 sets in 1:00 or less.

– Score: Time to complete work. ADD 1 SECOND FOR EVERY REP OR 100 METERS TO THE TIME. (example: if someone had 100M left of the run and 15 push ups, score is 30:16.)
– Athletes should approach this as a running piece, we’re trying to find quick but sustainable run paces that are very close to the same for all of our runs.

– Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.

MODIFICATIONS

400M RUN

– Reduce Distance

– 2:15 Cap

– 500/450m Row

– 320/280m Ski

– 1000/900m Bike

– 300m Air Run

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Jumping Pull-Ups

– Ring Rows (Challenging)

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Push-ups to AbMat Target

– Box/Bench Push-Ups

– Dumbbell Bench Press

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Cherish The Challenge”

Run Up (Time)

“Run Up”

4 Rounds For Time:

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes

– Overview: This workout is primarily a running piece today, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.

– Run: 2:15 or less.

– Strict Pull-ups: 1-2 sets in less than 1:00.

– Push-ups: 1-3 sets in 1:00 or less.

– Score: Time to complete work.
– Athletes should approach this as a running piece, we’re trying to find quick but sustainable run paces that are very close to the same for all of our runs.

– Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.

MODIFICATIONS

400M RUN

– Reduce Distance

– 2:15 Cap

– 500/450m Row

– 320/280m Ski

– 1000/900m Bike

– 300m Air Run

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Jumping Pull-Ups

– Ring Rows (Challenging)

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Push-ups to AbMat Target

– Box/Bench Push-Ups

– Dumbbell Bench Press

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Cherish The Challenge”

Run Up (Time)

“Run Up”

4 Rounds For Time:

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes

– Overview: This workout is primarily a running piece today, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.

– Run: 2:15 or less.

– Strict Pull-ups: 1-2 sets in less than 1:00.

– Push-ups: 1-3 sets in 1:00 or less.

– Score: Time to complete work.
– Athletes should approach this as a running piece, we’re trying to find quick but sustainable run paces that are very close to the same for all of our runs.

– Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.

MODIFICATIONS

400M RUN

– Reduce Distance

– 2:15 Cap

– 500/450m Row

– 320/280m Ski

– 1000/900m Bike

– 300m Air Run

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Jumping Pull-Ups

– Ring Rows (Challenging)

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Push-ups to AbMat Target

– Box/Bench Push-Ups

– Dumbbell Bench Press

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms