CrossFit Evergreen – CrossFit

CFE INSPIRE

The difference between the greats and the legends is their ability to focus for longer periods of time.

~Jordan Burroughs

Power Clean (Power Clean

Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 10 Power Cleans @ 85%

* Rest 1 Minute In Between Sets)

– All clean sets can be completed unbroken or in singles.

– Score: Weight used @ 85% for 10 power cleans.

MODIFICATIONS

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Dan’s 82’s (AMRAP – Reps)

For Time:

BUY IN:

82 Sec. Plank

820M Run or Row. Directly into…

*82 Hand Release Push Ups

*82 Air Squats to a ball

*82 AbMat Sit Ups ( or Vups or GHD )

BUY OUT:

820M Run or Row

82 Sec. Plank

*Partition middle section however you would like

*Time Cap: 25:00
It’s Dan Lincoln’s 82nd Birthday!

We can chip away at 82’s while having some fun together!

Work on quality of movements today.

CrossFit Evergreen – CrossFit

CFE INSPIRE

The difference between the greats and the legends is their ability to focus for longer periods of time.

~Jordan Burroughs

Power Clean (Power Clean

Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 10 Power Cleans @ 85%

* Rest 1 Minute In Between Sets)

– All clean sets can be completed unbroken or in singles.

– Score: Weight used @ 85% for 10 power cleans.

MODIFICATIONS

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Dan’s 82’s (Time)

For Time:

BUY IN:

82 Sec. Plank

820M Run or Row. Directly into…

*82 Hand Release Push Ups

*82 Air Squats to a ball

*82 AbMat Sit Ups ( or Vups or GHD )

BUY OUT:

820M Run or Row

82 Sec. Plank

*Partition middle section however you would like

*Time Cap: 25:00
It’s Dan Lincoln’s 82nd Birthday!

We can chip away at 82’s while having some fun together!

Work on quality of movements today.

CrossFit Evergreen – CrossFit

View Public Whiteboard

Bench Press (
Set 1: 3 Bench Press @ 70%
Set 2: 2 Bench Press @ 76%
Set 3: 1 Bench Press @ 82%
Set 4: 3 Bench Press @ 73%
Set 5: 2 Bench Press @ 79%
Set 6: 1 Bench Press @ 85%
Set 7: 3 Bench Press @ 76%
Set 8: 2 Bench Press @ 85%
Set 9: 1 Bench @ 88%)

– Barbell should be taken from a rack.

-On the 1:00 x 9.

– Weights should be challenging but allow for unbroken sets during each of these waves.

– 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: Load used for heaviest set of 1 rep at 88%

MODIFICATIONS

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

“Full Circle” (Time)

1,500m Row

1,000m Ski

50/35 Cal. Bike

1,000m Ski

1,500m Row

*TIME CAP 25 MIN.

– Overview: Starting and finishing on the rower today with two longer distance rows with some heart rate spiking cardio sandwiched in the middle. Where we decide to push the pace on this piece may vary from athlete to athlete, determining where you are able to push and where to maintain sustainable paces will help you navigate back to the rower at the end without burning out to the finish.

– Rows: 7:00 or less.

– Double Unders: 2:00 or less.

– Bike: 3:30 or less.

– Score: Time to complete work.
– Athletes should do their best to find a hard but sustainable pace on their first row so that they can maintain their intensity in the middle and hold onto some gas to make a big push through the end of the second row.

– We should have a plan for our double unders from the beginning in order to not end up at failure on them. Fast smaller sets with short rest will get you through both big sets without them getting away from you.

– The bike in the middle is definitely the place to push the pace mid workout with the least negative results on the second half work. Find a grindy pace and hold onto it, you only have to bike once!

MODIFICATIONS

1500/1350M ROW

– Reduce Distance

– Time Cap

– 1200/1000m Ski

– 3000/2700m Bike

– 1200m Run

– 900/800m Air Run

DOUBLE UNDERS

– Reduce Reps

– 150 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:15 On Any Machine

50/40 CALORIE BIKE

– Reduce Reps

– 4:00 Time Cap

– 50/40 Calorie Row

– 45/36 Calorie Ski

– 600m Run

CrossFit Evergreen – CrossFit

View Public Whiteboard

Bench Press (Set 1: 3 Bench Press @ 70%
Set 2: 2 Bench Press @ 76%
Set 3: 1 Bench Press @ 82%
Set 4: 3 Bench Press @ 73%
Set 5: 2 Bench Press @ 79%
Set 6: 1 Bench Press @ 85%
Set 7: 3 Bench Press @ 76%
Set 8: 2 Bench Press @ 85%
Set 9: 1 Bench @ 88%)

– Barbell should be taken from a rack.

-On the 1:00 x 9.

– Weights should be challenging but allow for unbroken sets during each of these waves.

– 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: Load used for heaviest set of 1 rep at 88%

MODIFICATIONS

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

“Full Circle” (Time)

1,500m Row

1,000m Ski

50/35 Cal. Bike

1,000m Ski

1,500m Row

*TIME CAP 25 MIN.

– Overview: Starting and finishing on the rower today with two longer distance rows with some heart rate spiking cardio sandwiched in the middle. Where we decide to push the pace on this piece may vary from athlete to athlete, determining where you are able to push and where to maintain sustainable paces will help you navigate back to the rower at the end without burning out to the finish.

– Rows: 7:00 or less.

– Double Unders: 2:00 or less.

– Bike: 3:30 or less.

– Score: Time to complete work.
– Athletes should do their best to find a hard but sustainable pace on their first row so that they can maintain their intensity in the middle and hold onto some gas to make a big push through the end of the second row.

– We should have a plan for our double unders from the beginning in order to not end up at failure on them. Fast smaller sets with short rest will get you through both big sets without them getting away from you.

– The bike in the middle is definitely the place to push the pace mid workout with the least negative results on the second half work. Find a grindy pace and hold onto it, you only have to bike once!

MODIFICATIONS

1500/1350M ROW

– Reduce Distance

– Time Cap

– 1200/1000m Ski

– 3000/2700m Bike

– 1200m Run

– 900/800m Air Run

DOUBLE UNDERS

– Reduce Reps

– 150 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:15 On Any Machine

50/40 CALORIE BIKE

– Reduce Reps

– 4:00 Time Cap

– 50/40 Calorie Row

– 45/36 Calorie Ski

– 600m Run

CrossFit Evergreen – CrossFit

View Public Whiteboard

Bench Press (Set 1: 3 Bench Press @ 70%
Set 2: 2 Bench Press @ 76%
Set 3: 1 Bench Press @ 82%
Set 4: 3 Bench Press @ 73%
Set 5: 2 Bench Press @ 79%
Set 6: 1 Bench Press @ 85%
Set 7: 3 Bench Press @ 76%
Set 8: 2 Bench Press @ 85%
Set 9: 1 Bench @ 88%)

– Barbell should be taken from a rack.

-On the 1:00 x 9.

– Weights should be challenging but allow for unbroken sets during each of these waves.

– 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: Load used for heaviest set of 1 rep at 88%

MODIFICATIONS

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

“Full Circle” (Time)

1,500m Row

1,000m Ski

50/35 Cal. Bike

1,000m Ski

1,500m Row

*TIME CAP 25 MIN.

– Overview: Starting and finishing on the rower today with two longer distance rows with some heart rate spiking cardio sandwiched in the middle. Where we decide to push the pace on this piece may vary from athlete to athlete, determining where you are able to push and where to maintain sustainable paces will help you navigate back to the rower at the end without burning out to the finish.

– Rows: 7:00 or less.

– Double Unders: 2:00 or less.

– Bike: 3:30 or less.

– Score: Time to complete work.
– Athletes should do their best to find a hard but sustainable pace on their first row so that they can maintain their intensity in the middle and hold onto some gas to make a big push through the end of the second row.

– We should have a plan for our double unders from the beginning in order to not end up at failure on them. Fast smaller sets with short rest will get you through both big sets without them getting away from you.

– The bike in the middle is definitely the place to push the pace mid workout with the least negative results on the second half work. Find a grindy pace and hold onto it, you only have to bike once!

MODIFICATIONS

1500/1350M ROW

– Reduce Distance

– Time Cap

– 1200/1000m Ski

– 3000/2700m Bike

– 1200m Run

– 900/800m Air Run

DOUBLE UNDERS

– Reduce Reps

– 150 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:15 On Any Machine

50/40 CALORIE BIKE

– Reduce Reps

– 4:00 Time Cap

– 50/40 Calorie Row

– 45/36 Calorie Ski

– 600m Run

CrossFit Evergreen – CrossFit

Deadlift (Deadlift

Max Repetitions of Deadlifts @ 90%

* To Technical Failure
* Try to Add 10# From Last Attempt

)

– Athletes will complete a max rep set of deadlifts after building in weight to around 90% + 10lbs.

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

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

– Score: Load used for max rep set and reps

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

8 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build To 90% + 10lbs.

What Are You Doing? (Time)

“What Are You Doing?”

For Time:

50 Deadlifts MRX: 115/85, Rx: 155/115, Rx+: 205/145

100 Wallballs MRx: 14/10, Rx: 20/14

150 AbMat Sit-ups

* Partition However You’d Like

Time Cap: 18 Minutes

– Overview: Today we’re choosing our own adventure through this conditioning piece. Keep in mind that we’ve got full body push and pull with a large number of sit-ups to heat up that core and spike our breathing. We should be finding a set scheme that allows each of us to continuously work with as little transition and rest as possible.

– Deadlift: Weight should be something you can do in sets of at least 10 when fresh.

– Wallballs: Weight should be something we can hold consistent sets of 10 or more with.

– Sit-ups: Shoulders touch floor behind you and pass your hip crease at the top of each rep. If volume is an issue here today, be sure to scale the reps according.

– Score: Time to complete work.
– Athletes should be aiming for consistent movement throughout all of their work today. Choose a scheme that allows for this based on your own personal strengths.

– Rep Scheme Examples:

10 Rounds:

5 Deadlifts

10 Wallballs

15 Sit-ups

5 Rounds:

10 Deadlifts

20 Wallballs

30 Sit-ups

2 Rounds:

25 Deadlifts

50 Wallballs

75 Sit-ups

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 150 Air Squats

SIT-UPS

– Reduce Reps

– Hollow Rocks