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 (No Measure)

Accessory

For Time:

50 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.
MODIFICATIONS

– Sub 20/15 LB Dumbbells

– Sub 15-25 LB Training Barbell

– Sub Band Resistance

CrossFit Evergreen – CrossFit

JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14 (both partners do 55 passing the ball back and forth)

then 55 of each movement

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– floor skull crushers 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14

CrossFit Evergreen – CrossFit

Back Squat (Back Squat

Max Repetitions of Back Squats @ 80%

* To Technical Failure

)

– Athletes should complete 1 set of max back squats to technical failure at 80% + 10lbs from previous attempt.

– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.

– Athletes should aim to complete 6-12 reps at 80% + 10lbs.

– Score: Loading and reps.

MODIFICATIONS

– Reduce Percentage

– Remove Extra Loading

– Box Squat

– Front Squat

Lights Out (Time)

“Lights Out”

For Time:

75 Hang Power Snatches

Every 2 Minutes [Starting at 0:00]:

15 Thrusters

Barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55

Time Cap: 14 Minutes

– Overview: If looking at this workout on paper doesn’t immediately make you start to think about a strategy for sets and rest, we’ve definitely missed the boat of what it’s all about. This piece will catch up to us fast if we think roaring out the gate is the way to go. Stay calculated and calm from the start and when the end is in sight hang onto that barbell right to the end.

– Hang Power Snatches: 1:00 of work and 10+ reps per interval. This weight should be something you could do for 25+ unbroken reps fast, when fresh.

-Thrusters: 1:00 or less of work each interval. Same barbell as snatches.

– Score: Time to complete work.
– Athletes should go lighter on this barbell than they probably think they should, these two movements do a number on the shoulders quickly and we should not be getting slowed down by the weight before we get slowed down by the volume.

– Come into this one with a plan in place and stick to it. If we come out too hot and have to slow down significantly, it will be difficult to finish out strong. Better to come into it slowly and finish with a hard effort, hanging onto the bar.

MODIFICATIONS

HANG POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Power Snatches

– Dumbbell Hang Power Snatches

– Kettlebell Swings

THRUSTERS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells/Kettlebells

– 30 Air Squats

CrossFit Evergreen – CrossFit

Dubstep (Time)

“Dubstep”

For Time:

210 Double Unders

1.5 Mile Run

9 Rope Climbs (15ft.)

Time Cap: 30 Minutes

– Overview: Dubstep is known for it’s BPM range of 132-142, and if you’re pacing properly, you’ll become very familiar with this same tempo as you chip your way through each of 3 parts in today’s conditioning. This one requires an ability to hold a higher heart rate for a long period of time without letting it get away from you.

– Double Unders: 4:00 or less.

– Run: 17:00 or less.

– Rope Climbs: 6:00 or less.

– Score: Time to complete work.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 305 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

2400M RUN

– Reduce Distance

– Time Cap

– 3000m Row

– 1900m Ski

– 4800m Bike

– 1800m Air Run

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
– 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.

Mobility (No Measure)

Cat/Cow

Wrist Stretches

Down Dog

On the floor shoulder cars

Cobra against the wall

On the wall pike, straddle, knees in

Corpse Pose

-Hold each pose for 3-5 deep breaths

CrossFit Evergreen – CrossFit

Deficit Deadlift (Weight)

Deficit Deadlift

Set 1: 5 Deficit Deadlifts at 70%

Set 2: 4 Deficit Deadlifts at 73%

Set 3: 3 Deficit Deadlifts at 75%

Set 4: 2 Deficit Deadlifts at 77%

• Rest 2-3 Minutes Between Sets

– Athletes will complete 4 sets building in percentages of 2″ deficit deadlifts.

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

– May use mats or plates to create 2″ deficit.

– Score: Enter load used for set of 2 @77%.
WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

5 Deficit Deadlifts @ A Light Weight

5 Deficit Deadlifts @ A Moderate Weight

Build To 70% in Sets of 2-3 Reps As Needed.

MODIFICATIONS

– Reduce/Remove Deficit

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Pick Me Up (Time)

“Pick Me Up”

For Time [15 Minute Cap]:

Buy-In: 1,500/1350 Meter Row

60 Box Jumps (24″/20″)

30 Deadlifts MRx: 135/75, Rx: 155/105, Rx+: 205/145

* Partition Box & Deadlift However You’d Like

– Overview: When seeing you can break up the bar and box however you want, it may look a little less intense, but there’s a lot of movement pattern volume coming our way. Starting out with a longer row buy in before moving into two more hip opening movements. Be ready for the burn out if you come out on the row at a hard pace and leave no gas in the tank to move consistently through the box and barbell.

– Row: 7:00 or less.

– Box Jumps: 5:00 total work.

– Deadlifts: 3:00 or less total work.

– Score: Time to complete work.
– Athletes should find a pace on the row that allows them to keep their breathing pretty under control. This workout is not won on the rower today.

– When choosing how to break this up, keep in mind that small volume rounds may seem like the way to go, but if you cannot maintain intensity through them, bigger, well paced rounds may be the better way to go.

– Breaking Ideas/Examples:

10 Rounds: 6 Box Jumps / 3 Deadlifts

5 Rounds: 12 Box Jumps / 6 Deadlifts

15 Rounds: 4 Box Jumps / 2 Deadlifts

6 Rounds: 10 Box Jumps / 5 Deadlifts

MODIFICATIONS

1500/1350M ROW

– Reduce Distance

– Time Cap

– 1200/1100m Ski

– 3000/2700m Bike

– 1200/1100m Run

– 900/800m Air Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 90 Squat Jumps

– Reverse Lunges

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*40 MIN CAP *

– Overview: Barbara is on the menu today! This is a Benchmark workout and we repeat it every year, so if you’ve done it before be sure to take a look at your previous score and see if you can progress in difficulty or move a little faster! Barbara is a lot of volume in short amounts of time, meaning we can push a little harder each round than we may want to, knowing we have a big chunk of rest coming our way.

– Pull-ups: 1:00 or less. 1-3 sets with short rest. Chin must pass over top of bar.

– Push-ups: 1:15 or less. 1-5 sets with short rest. Chest must touch floor.

– Sit-ups: 1:15 or less. Shoulders must touch the ground behind you and pass hip crease at top.

– Air Squats: 2:00 or less. Hips and knees fully extend at top and hips pass below top of knee in the bottom.

– Score: Time to complete work. Add 1s per rep not completed if time capped.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Double Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Elevate Hands

ABMAT SIT-UPS

– Reduce Reps

AIR SQUATS

– Reduce Reps