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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Cherish The Challenge”

Run Up (AMRAP – Reps)

“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

“Exactly What You Need”

Deadlift (Deadlift

Build to Heavy Single
)

– Athletes will build to a heavy single deadlift for the day.

– “To technical failure” means we work until our heavy rep is a little bit of a grind and form begins to break down and finish your building there.

– Score: Load of heaviest successful single rep.

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

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Same Same But Different (Time)

“Same Same, But Different”

5 Rounds:

9 Power Cleans

500/450 Meter Bike Erg (.5/.45 KM)

Directly Into..

5 Rounds:

6 Thrusters

500/450 Meter Bike Erg (.5/.45 KM)

BB: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: Ten rounds of barbell and bike work today with lower volume sets and harder effort bikes to break them up. While we may want to push the pace on both the bar and bike, we’ll need to be thinking about where we can make the most of our breathing and trying to recover and keep moving. Will that be the bar? Or will that be the bike?

– Power Cleans: About :30 of work or less.
– Athletes should be prepared to keep a hard effort from beginning to end on today’s piece. Barbell sets should be 1-2 sets of work, no fast singles today if we can avoid it, choose a weight you can cycle for the cleans and hold onto on the thrusters.

– Bike efforts have to be high as well today to keep us under the cap, we’re going to push harder here than we might think that we need to, focus on that breathing and heart rate here to keep us smooth on the barbell.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

THRUSTERS

– Reduce Loading

– Sub Dumbbells/Kettlebells

– 18 Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Not A Dress Rehearsal”

Weighted Pull-ups (Strict Weighted Pull-ups

For Total Load:
5-5-5-5-5

* Rest 1-2 Minutes Between Sets

)

– Use a weight belt or squeeze a dumbbell between the legs.

– If you are unable add weight, use bands and progress harder as you go.

– Must be unbroken sets with palms facing away to be considered “Rx”.

– Score: Load of heaviest set of 5 reps.

– Score: Enter loading of each set.

MODIFICATIONS

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
– Overview: We’ve got a hero workout today and it’s meant to be very cyclical and smooth consistent movement through each round. There isn’t much here to slow us down, so putting that head down and moving is the name of the game.

– Rope Climb: Less than :30 once you get back to your rope.

– Burpees: :30 or less of work.

MODIFICATIONS

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Be Curious, Not Judgemental”

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Be Curious, Not Judgemental”

Shoulder Press (Strict Press

Build to Heavy Single
)

– Barbell should come from a rack.

– Building to a heavy single rep for the day.

– “To Technical Failure” means that once our form begins to break down or our rep becomes slow and grindy, we’ll end our building there.

– Score: Load used for heaviest single rep.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Reduce Loading

Beastie Boys (AMRAP – Reps)

“Beastie Boys”

3 Rounds For Total Reps:

1 Minute Wallballs MRx: 14/10, Rx: 20/14

1 Minute Power Snatches MRx: 55/35, Rx: 75/55

1 Minute Box Jumps (24″/20″)

1 Minute Push Press MRx: 55/35, Rx: 75/55

1 Minute Calorie Row

1 Minute Rest

– Overview: We’ve got a big conditioning piece today that will rely on your ability to find a working pace on each movement that will allow you to move consistently with little to no rest between. How well do you know your threshold and can you stay under it to be able to accumulate the most reps?

– Goal should be at least 10+ reps per movement per working minute.
– This is not the piece to come out the gate at 100mph and have our reps be dwindling down by the time you get into round 3. If anything, we should be coming out conservatively and moving smoothly, in order to increase our intensity and reps in our final round.

– Choose weights or scales that will allow you to get a minimum of 10 reps for each movement, goal is our rep total today and is meant to be higher volume.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– Air Squats

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches