CrossFit Evergreen – CrossFit

CFE INSPIRE

“Courage is an inner resolution to go forward in spite of obstacles and frightening situations.” — Martin Luther King, Jr.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Courage is an inner resolution to go forward in spite of obstacles and frightening situations.” — Martin Luther King, Jr.

Krabby Patty (Time)

Option B: “Krabby Patty”

For Time:

40/32 Calorie Bike Erg

40 Dumbbell Hang Snatches

40 AbMat Sit-ups

40 Dumbbell Step Back Lunges

40 AbMat Sit-ups

40 Dumbbell Hang Snatches

40/32 Calorie Bike Erg

* 40 Double Unders Between Each Movement

* Hang Dumbbell Snatches Completed As 5 Reps Per Side Before Switching Hands

* Dumbbell Reverse Lunges: Hold Dumbbell Horizontal Across Chest In Front Rack

Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35

– Overview: We’ve got a fast and very lung heavy chipper today! While the movements listed don’t seem super intense on their own, throwing double unders in the middle of every working set changes the stimulus of this piece entirely. Breathing conciously through our work is the name of the game today.

– Calorie Bike: About 3:00 or less of work.

– Dumbbell Hang Snatches: 1-2 sets.

– AbMat Sit-ups: 1:30 of work or less.

– Dumbbell Step Back Lunges: 1-2 sets.

– Double Unders: :45 or less of work each set in 1-2 sets.

– Score: Time to complete work.

MODIFICATIONS

40/32 CALORIE BIKE

– Reduce Reps

– 3:00 Time Cap

– 40/32 Calorie Row

– 35/28 Calorie Ski

– 500m Run

– 400m Air Run

HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– 30 Dumbbell Power Snatches

– 30 Kettlebell Swings

– Empty Barbell Hang Power Snatches

SIT-UPS

– Reduce Reps

– Hollow Rocks

DUMBBELL REVERSE LUNGES

– Reduce Reps

– Reduce/Remove Load

– Forward Lunges

– Sub Empty Barbell

DOUBLE UNDERS

– Reduce Reps

– 60 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :25 On Any Machine
– Athletes should aim to find paces and breaking strategies on their double unders and rope climbs that allow them to maximize their recovery between reps/sets but that does not cause them to have to stop making progress or working to failure.

– The run should be done at about your 5k pace, meaning we aren’t breaking any records here, we’re holding a consistent and sustainable pace from the start to the finish.

– This workout requires both patience and some grit, be calculated in the beginning with hard but manageable paces so that you are able to find a consistent working pace on the rope climbs at the end.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” — Nelson Mandela

Deadlift (Deadlift

Max Repetitions of Deadlifts @ 85%
* To Technical Failure
* Add 10# From Last Attempt (3/1/24))

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” — Nelson Mandela

Deadlift (Deadlift

Max Repetitions of Deadlifts @ 85%
* To Technical Failure
* Add 10# From Last Attempt (3/1/24))

– Athletes will complete a max rep set of deadlifts after building in weight to around 85% + 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. Record reps completed in your workout notes section.

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 85% + 10lbs

Silent But Deadly (AMRAP – Rounds and Reps)

“Silent But Deadly”

AMRAP 15:

3 Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155

6 Push-ups

9 Air Squats

– Overview: This triplet is very similar to our benchmark workout The Chief. If you are familiar with it, you know it packs a punch and you’re going to end up doing a lot more work than you think! Rounds are cyclical and very fast, so how you start will most likely dictate how we finish, meaning we want to make sure we are pacing to hit the end of the clock hard.

– Deadlifts: Unbroken sets.

– Push-ups: 1-2 sets.

– Air Squats: Less than :30.
– Athletes should be prepared for 15+ rounds, most will end up around 20 rounds, so to start we want to make sure that we don’t come out the gate at redline pace.

– We should aim to find a consistent and fast, but sustainable pace and stay there for the first 8-10 minutes with the goal of turning it up a notch and pushing the pace through the end of the clock.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box/Bench Push-Ups

– Dumbbell Bench Press

AIR SQUATS

– Air Squat to Target

– Lunges

– :15 Plate Squat Hold [“Bus Drive Squat Hold”]

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just remember, you can do anything you set your mind to, but it takes action, perseverance, and facing your fears.” — Gillian Anderson

Strict Weighted Pull Ups 5 Sets (5 Rounds for weight)

Strict Weighted Pull-ups

For Total Load:

4-4-3-2-1

Rest 1-2 Minutes Between Sets.

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

– Athletes should look to go heavier than last week.

– If you are unable add any weight, perform bodyweight pull-ups or use bands.

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

– Score: Sum total of all five sets.
WARM UP

:20 Dead Hang on Pull-up Bar

8 Scap Retractions

3 Strict Pull-ups

3 Light Weight Strict Pull-Ups

Build To A Heavy 1 Rep.

MODIFICATIONS

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Cement Mixer (Time)

“Cement Mixer”

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

– Overview: While Cement Mixer is not a workout we consider a benchmark workout, it is one that we do repeat, so we want to be tracking our score each time it comes around. This familiar friend is spicy because the intervals are not very long given the amount of work we have to complete each time. Rest is earned by hard effort every single round. How well do you know your capacity for running and toes to bar under the hypothetical gun?

– Runs: 2:00 or less.

– Toes to Bar: Ideally unbroken sets to start, up to 2 sets once we are in the thick of it.

– Score: Slowest round.
– Athletes that are confident in their ability to hold a sprint pace on the runs through all 7 rounds and maintain big unbroken sets of toes to bar while breathing heavy, should really push it from the get go.

– If we are less confident in our ability to hold a hard run pace throughout, we should aim to maintain a hard but sustainable pace here, while making sure we have a plan for our toes to bar and sticking with it from round 1 to keep our fall off through the last round minimal if any at all.

MODIFICATIONS

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 500/450m Row

– 325/300m Ski

– 1000/900m Bike

– 300m Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Accessory 10 Min (No Measure)

Accessory

3 Super Sets [For Quality]:

50ft. Single Arm Dumbbell Overhead Walk [Each Side]

100ft. Single Arm Dumbbell Farmer Carry [Each Side]

*Rest As Needed Between Each Super Set

– Athletes should prioritize proper midline positioning and movement quality for both carries today.

– We shouldn’t be shifted, leaned or hyper extended, if we cannot hold our torso square and stable, we’ve gone too heavy and should back down to a weight that we can maintain form.

– Score: Work completed. Add all other information to your workout notes section.

MODIFICATIONS

– Reduce Loading

– Reduce Distance(s)

– Sub Kettlebell

– Sub Barbell Overhead Walk

– Sub Farmer Carry Handles

– Sub :40 Single Arm Suitcase Hold [Each Side]

– Sub :20 Single Arm Overhead Hold [Each Side]

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Courage is resistance to fear, mastery of fear — not absence of fear.”

Front Squat (Front Squat

On the Minute x 12 Sets:
2 Front Squats @ 65%
)

– Barbell should come from a rack.

– Athletes should build to a weight that is at or about 65% of their 1RM, must be completed in unbroken sets.

– Score: Load used for all working sets.

Same weight across all 12 sets.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

– Reduce Loading

Holy Smokes (Time)

“Holy Smokes”

10-8-6-4-2:

Dumbbell Thrusters

500/450 Meter Bike Erg

Devil’s Press

500/450 Meter Bike Erg

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Time Cap: 18 Minutes

– Overview: There’s a lot of back and forth between our dumbbells and the bike today, meaning we should already know that these bikes should be consistently paced for when there isn’t as much dumbbell work to break them up. Deciding where you are going to push your pace today may sort itself out once the clock starts!

– Dumbbell Thrusters: Unbroken sets.

– Devil’s Press: Weight should allow for a consistent and controlled pace.

– Bike Erg: About 1:00 of work.
– Athletes that are confident in their thrusters with this weight will most likely choose to push their pace here and find a recovery pace on their first bike to allow for them to get straight to work and settle into a sustainable pace on their devil’s press.

– Some may choose to hit the first bike at a slightly slower pace than their second bike each round to allow for a little easier breathing on the devil’s press and keeping a consistently harder pace on their thrusters to start each round.

MODIFICATIONS

DUMBBELL THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Single Dumbbell Thrusters

– 20 Air Squats

500/450M BIKE

– Reduce Distance

– Time Cap

– 250/225m Row

– 200/180m Ski

– 200m Run

– 150/135m Air Run

DEVILS PRESS

– Reduce Reps

– Reduce Loading

– Double Dumbbell Power Snatch

– Double Dumbbell Burpee Deadlift

– Single Dumbbell Devil’s Press

– Burpee To Target

– Double Kettlebell Hang Clean & Jerk

– Double Kettlebell Russian Swings

Accessory 5-10 Min BB (Time)

Accessory

For Time:

100 Barbell Strict Press

On the Minute [Starting at 0:00]:

6 Empty Barbell Curls

Barbell: 45 / 35 lb

– Athletes should prioritize moving smooth and through their full range of motion for both movements.

– We should be able to hold onto the barbell for some bigger sets.

– Score: Time to complete work. Add any other information to your workout notes section.
MODIFICATIONS

– Sub 20/15 LB Dumbbells

– Sub 15-25 LB Training Barbell

– Sub Band Resistance