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

CrossFit Evergreen – CrossFit

Push Jerk (Push Jerk

For Total Load:
10-8-6-4-2 Push Jerks

Rest 1-2 Minutes Between Sets
)

– Barbell should be taken from a rack.

– Athletes should build in weight each set.

– Reps should be completed unbroken.

– Aim to start around 50-55% of their 1RM push jerk.

– Score: Enter weight used for last set of 2 reps.

MODIFICATIONS

– Push Press

– Split Jerks

– Sub Dumbbells

Goody Two Shoes (Calories)

“Goody Two Shoes”

On the 1:30 x 10 Rounds:

10-9-8-7-6-5-4-3-2-1 Dumbbell Hang Clean & Jerks

Max Calorie Bike Erg

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

– Overview: Be careful not to get drawn in too quickly in the first half this workout, it’s tempting to come out swinging for the fences! But once you begin to spend longer periods of time on the bike, it begins to add up and your breathing and heart rate might get out of control.

– Dumbbell Hang Clean & Jerks: Unbroken sets with full lockout of both arms overhead.

– Bike Erg: Consistent moderate to hard effort pace across all rounds.

– Score: Total calories accumulated across all 10 rounds.
– Athletes should try to aim for an increasing calorie number each round, which means that we need to be careful in the beginning to stay in some control of our breathing and heart rate.

– As the time on the bike per round increases, we should be aiming to hold a similar working pace on the bike each interval.

– Goal should be to maintain unbroken sets of hang clean and jerks to avoid wasting energy, but work at a pace that doesn’t blow us up too early on.

MODIFICATIONS

DUMBBELL HANG CLEAN AND JERK

– Reduce Loading

– Reduce Reps

– Power Clean Only

– Push Jerk Only

– Sub Kettlebells

– Kettlebell Swing

MAX CALORIE BIKE ERG

– Sub Row/Ski/Air Run

– Sub Echo/Assault

CrossFit Evergreen – CrossFit

CFE INSPIRE

Opportunities are like fish on a hook, haul them in when you get the chance before they slip away. You’ll always be kicking yourself if you let the Big One go.

April Showers (AMRAP – Reps)

AMRAP 25

Teams of 2:

1 Partner Rows While The Other Completes 1 Round.

Then Switch.

1 Round is:

15 Burpees

15 Box Jump Overs

15 Push Jerks

SCORE: Total Reps – Calories on Row Plus Reps (1 Score)

CrossFit Evergreen – CrossFit

CFE INSPIRE

We’re often too focused on trying to survive.

We forget about living.

We forget we’re alive.

Front Squat (Front Squat

3 Sets:
10 Front Squats

* Same Weight Across
* Aim For About 65-70% of 1RM
)

– Barbell should come from a rack.

– Athletes should build to a weight in the 65-70% of 1RM range, that can be completed in unbroken sets.

– Score: Load used for all 3 working sets.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Bummed Out (Time)

“Bummed Out”

3 Rounds For Time:

600 Meter Run

30-20-10 Front Squats MRx: 55/25, Rx: 75/46, Rx+: 95/65

15 Toes to Bar

Time Cap: 18 Minutes

– Overview: When you see a descending number of reps, how do you end up strategizing each round? As it progressively becomes less volume, but your fatigue is sure to be higher when you get to those smaller sets, do you go hard to start and settle in or start more conservative to reserve some gas for a final push? The choice is yours today.

– Run: 3:30 or less.

– Front Squats: 2:00, 1:30, 1:00 or less of work, respectively.

– Toes to Bar: 1-3 sets completed in 1:00 or less.
– Athletes should lean toward their strengths in this piece and consider playing it safer on the less strong movements today to save some energy and manage their breathing and fatigue.

– This piece has the potential to be heavy on the midline and on the heart rate, smooth and steady pace with the barbell and planned sets on the toes to bar can allow for a sustainable but hard pace on the run today.

MODIFICATIONS

600M RUN

– Reduce Distance

– 3:30 Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

– 60-40-20 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

We’re often too focused on trying to survive.

We forget about living.

We forget we’re alive.

Front Squat (Front Squat

3 Sets:
10 Front Squats

* Same Weight Across
* Aim For About 65-70% of 1RM
)

– Barbell should come from a rack.

– Athletes should build to a weight in the 65-70% of 1RM range, that can be completed in unbroken sets.

– Score: Load used for all 3 working sets.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Bummed Out (Time)

“Bummed Out”

3 Rounds For Time:

600 Meter Run

30-20-10 Front Squats MRx: 55/25, Rx: 75/45, Rx+: 95/65

15 Toes to Bar

Time Cap: 18 Minutes

– Overview: When you see a descending number of reps, how do you end up strategizing each round? As it progressively becomes less volume, but your fatigue is sure to be higher when you get to those smaller sets, do you go hard to start and settle in or start more conservative to reserve some gas for a final push? The choice is yours today.

– Run: 3:30 or less.

– Front Squats: 2:00, 1:30, 1:00 or less of work, respectively.

– Toes to Bar: 1-3 sets completed in 1:00 or less.
– Athletes should lean toward their strengths in this piece and consider playing it safer on the less strong movements today to save some energy and manage their breathing and fatigue.

– This piece has the potential to be heavy on the midline and on the heart rate, smooth and steady pace with the barbell and planned sets on the toes to bar can allow for a sustainable but hard pace on the run today.

MODIFICATIONS

600M RUN

– Reduce Distance

– 3:30 Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

– 60-40-20 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

We can’t undo a single thing we have ever done, but we can make decisions today that propel us to the life we want and towards the healing we need.

By Annie Means (Time)

Option B: “By Annie Means”

50-40-30-20-10 :

Double Unders

AbMat Sit-ups

Directly Into….

5 Rounds:

30 Push-ups

10 Strict Pull-ups

Time Cap: 25 Minutes

– Overview: This piece is a combination of dynamic and strict gymnastic movements that gets harder the deeper in you go. Big focus on muscular endurance today which means we aren’t trying to hit red line at any point, we are looking for sustainable and consistent movement throughout while trying to truly hit full ranges of motion.

– Double Unders: 1-2 sets, all rounds should be sub 1:00 of work.

– AbMat Sit-ups: 2:00, 1:30, 1:00, :40, :20 per set respectively. Shoulders touch the floor behind and pass the hip at top of reps.

– Push-ups: About 2:00 or less of work. Chest must touch floor to be considered Rx.

– Strict Pull-ups: 1:00 or less of work each set.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 75-60-45-30-15 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30-:25-:20-:15-:10 On Any Machine

SIT-UPS

– Reduce Reps

– Hollow Rocks

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows
– Athletes confident in their ability to hold sets of push-ups and pull-ups under fatigue may choose to push their Annie pace in the first piece to allow for more time on the back half.

– If we aren’t confident in our ability to maintain movement standards and reasonable time domains on the second couplet, Annie in the beginning may be a trap, athletes may choose to break and pace the first piece to account for this in the second half.

WARM UP

1 Round:

10 Double Unders

10 AbMat Sit-ups

5 Push-ups

2 Strict Pull-ups

Roll & Stretch (No Measure)

Couch Stretch

Thoracic Opener – Try Larger Rollers

Lats, Hip Flexors, Quads, Glutes, Calves

Pigeon Z sit

Puppy Pose – Side Puppy

Arms to a T, Knees to Side

Happy Baby