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 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]