CrossFit Evergreen – CrossFit

Prelude to a butt kicking (Calories)

With a work to rest ratio of 2:30/:30

In teams of two, do:

10 rds of:

10 bench press

10 knee-ins with db between feet

Max calories ski erg

One partner starts on the ski erg, while the other does the bench and abs, then switch.

If a partner needs a spot that will take time away from the ski erg.

Everyone does all reps!

Rx = all reps for all 10 rds.

Rx+= Rx plus bench weights at or above 50% of your 1 rep max and db weights at or above 20/15

CrossFit Evergreen – CrossFit

Prelude to a butt kicking (AMRAP – Reps)

With a work to rest ratio of 2:30/:30

In teams of two, do:

10 rds of:

10 bench press

10 knee-ins with db between feet

Max calories ski erg

One partner starts on the ski erg, while the other does the bench and abs, then switch.

If a partner needs a spot that will take time away from the ski erg.

Everyone does all the reps!

Rx = all reps for all 10 rds.

Rx+= Rx plus bench weights at or above 50% of your 1 rep max and db weights at or above 20/15

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Lee

We will be doing workout #3 today!

CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time)

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 strict handstand push-ups

5 rope climbs (15 feet)

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time cap: 15 minutes
To learn more about CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) click here

CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

F: 85lb,125lb,155lb,165lb

M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Lee

We will be doing workout #3 today!

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
– Overview: This workout will be a pure test of grit and grind. Picking a strategy on the wallballs that will allow you to keep moving diligently through the burpee box jump overs will be key in this workout. Some may be able to push for bigger sets on the ball while others may find that small sets with quick rest will be better and help them move more smoothly on the box.

– Need To Knows: Start with your back to the medicine ball. Time stops when you complete the final burpee box jump-over with both feet on the ground on the opposite side of the box. The box must be placed at least 5 feet away from the wall-ball station. Please be sure to read the standards of the lateral burpee box jump overs for clear instruction on games.crossfit.com.

– Video Logistics: If you need to video, make sure you introduce yourself, what affiliate you are at, and what age group you are in. Be sure to use the WOD Proof app or have a clock in frame at all times. Show the height of the wallball target, the weight of the ball, the 5 foot distance between the ball and the box, the height of the box, and the measurements of the top of the box.

– Score: Your score will be the total time it takes to complete 3 rounds. There will be no tiebreak.

MODIFICATIONS

WALLBALLS

– Reduce Loading

– Medball Squats

– 60 Air Squats

LATERAL BURPEE BOX JUMP OVERS

– Reduce Box Height

– Box Jump Overs

– Burpees

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups

10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Le e

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
This WOD is designed for the quarterfinal athletes, most people should scale to just regular burpees to get through this work out. No boxes today.

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups

10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell

Calf Stretch on box

Pigeon on box

Front Rack on box

Cat/Cow

Lacrosse ball shoulder blade floss

Laying Down Knees To Side Stretch arms to T Seated

Neck Stretches

Shoulder Rolls/Shrugs