CrossFit – Mon, May 13
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
CrossFit – Sat, May 11
CrossFit Evergreen – CrossFit
“Roll of the Dice” (AMRAP – Rounds)
As a class team; with a 25 minute time cap:
Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.
Exercises:
2= air squats Rx+ 45/25
3= push ups Rx+ on db
4= jumping pull ups
5= V ups
6= 100m run/row
7= flutter kicks
8= knees 2 elbows
9= dumb bell strict press 45/25
10= lunges (each leg) Rx+ 45/25
11= dips
12= burpees
CrossFit – Fri, May 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When danger is far off we may think of our weakness; when it is near we must not forget our strength.” — Winston Churchill
CrossFit – Fri, May 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When danger is far off we may think of our weakness; when it is near we must not forget our strength.” — Winston Churchill
Power Clean (Power Clean
On the Minute x 10 [Building In Weight]:
1 Hang Power Clean
1 Power Clean
)
– Athletes should build across their 10 working sets.
– Be sure to full deadlift your barbell before initiating your hang power clean rep.
– We can drop the barbell between the two reps but you may not rest, we are immediately following the barbell to the floor to begin the second power clean from the floor.
– Score: Heaviest successful complex.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
1 Power Clean Complex @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub 2 Hang Power Cleans
– Sub 2 Power Cleans
– Sub Dumbbells/Kettlebells
CrossFit – Fri, May 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When danger is far off we may think of our weakness; when it is near we must not forget our strength.” — Winston Churchill
Power Clean (Power Clean
On the Minute x 10 [Building In Weight]:
1 Hang Power Clean
1 Power Clean
)
– Athletes should build across their 10 working sets.
– Be sure to full deadlift your barbell before initiating your hang power clean rep.
– We can drop the barbell between the two reps but you may not rest, we are immediately following the barbell to the floor to begin the second power clean from the floor.
– Score: Heaviest successful complex.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
1 Power Clean Complex @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub 2 Hang Power Cleans
– Sub 2 Power Cleans
– Sub Dumbbells/Kettlebells
Hammer (5 Rounds for time)
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
TIME CAP 25 MIN.
– Overview: Big barbell conditioning piece today, strategizing where you will break will be key if we aren’t planning to hang onto the barbell unbroken today. With some built in rest we can take this workout as an opportunity to push the pace and sets knowing we’ll have a little bit of recovery time. Don’t be fooled by the smaller rep sets on the bar, your grip will most likely come into play today.
– Power Cleans: Unbroken sets or in fast singles.
– Front Squats: Unbroken sets or with strategic break after rep 9.
– Push Jerks: Unrboken sets.
– Pull-ups: Completed in up to 3 sets each round.
– Score: Total time to complete work including rest.
– Athletes should come into this one with a plan to get a feel for what they are getting into in the first round.
– If we are confident in our ability to hang onto this barbell straight through, we can choose to challenge ourselves here today and break the pull-ups as needed to accomplish this.
– We may choose to prioritize hanging onto the bar at the pull-ups instead, meaning we want to break the barbell work efficiently to allow our grip some breaks but keep us moving quickly through the barbell reps.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 20 Air Squats
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
PULL-UPS
– Reduce Reps
– Jumping Pull-ups
– Banded
– Strict (Reduce Reps)
– Ring Rows
– Alternating Dumbbell Plank Rows
CrossFit – Fri, May 10
CrossFit Evergreen – CrossFit
CFE INSPIRE
“When danger is far off we may think of our weakness; when it is near we must not forget our strength.” — Winston Churchill
Power Clean (Power Clean
On the Minute x 10 [Building In Weight]:
1 Hang Power Clean
1 Power Clean
)
– Athletes should build across their 10 working sets.
– Be sure to full deadlift your barbell before initiating your hang power clean rep.
– We can drop the barbell between the two reps but you may not rest, we are immediately following the barbell to the floor to begin the second power clean from the floor.
– Score: Heaviest successful complex.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
1 Power Clean Complex @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub 2 Hang Power Cleans
– Sub 2 Power Cleans
– Sub Dumbbells/Kettlebells
Hammer (5 Rounds for time)
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
TIME CAP 25 MIN.
– Overview: Big barbell conditioning piece today, strategizing where you will break will be key if we aren’t planning to hang onto the barbell unbroken today. With some built in rest we can take this workout as an opportunity to push the pace and sets knowing we’ll have a little bit of recovery time. Don’t be fooled by the smaller rep sets on the bar, your grip will most likely come into play today.
– Power Cleans: Unbroken sets or in fast singles.
– Front Squats: Unbroken sets or with strategic break after rep 9.
– Push Jerks: Unrboken sets.
– Pull-ups: Completed in up to 3 sets each round.
– Score: Total time to complete work including rest.
– Athletes should come into this one with a plan to get a feel for what they are getting into in the first round.
– If we are confident in our ability to hang onto this barbell straight through, we can choose to challenge ourselves here today and break the pull-ups as needed to accomplish this.
– We may choose to prioritize hanging onto the bar at the pull-ups instead, meaning we want to break the barbell work efficiently to allow our grip some breaks but keep us moving quickly through the barbell reps.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 20 Air Squats
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
PULL-UPS
– Reduce Reps
– Jumping Pull-ups
– Banded
– Strict (Reduce Reps)
– Ring Rows
– Alternating Dumbbell Plank Rows