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

We will be doing workout #1 today with mobility! Keep cheering on our quarter finalists! And each other! You all are doing so well! Keep choosing YOU!!

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here

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

Cool Down Time (No Measure)

KB Forward fold on box

Pigeon on box with lacrosse ball

Front rack on box

Scapula release with lacrosse ball

Cat/Cow

Frog with puppy pose

Cobra

Bow pose

Z sit with side bend

Neck – shrug, side and back, seated bend, pike spine, tall

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It is during our darkest moments that we must focus to see the light.” — Aristotle

Today’s WOD includes mobility and PRE-QUARTERFINALS ACTIVATION. If you are in the QF then mobility and activation is YOUR WOD. All other athletes will do the Clean and Jerk Strength and Sweep The Leg WOD.

Clean and Jerk (Clean & Jerk

3 Sets:
2 Clean & Jerks

• Start First Set At 60% & Build Up To 80%
• Rest 1-2 Minutes Between Sets
)

– Overview: These are back-off sets that will activate muscles, allow space for recovery, and give us a chance to hone in movement patterns.

– Be sure to move every set intentionally with as much speed as possible.

– Brace well. Even with lighter loads we still need to move well and protect the spine.

– Score: Load of set at 76-80% (last set)

MODIFICATIONS

CLEAN AND JERK

– Reduce Loading/Reps

– 1 Squat Clean + 1 Jerk

– 2 Power Cleans + 1 Jerk

– 2 Push Jerks

– Sub Dumbbells

Sweep The Leg (Time)

“Sweep The Leg”

[For Time]

3-6-9-12-15:

Power Cleans

Bike Calories

Push Jerks

Bike Calories

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 18 Minutes

Overview: We’re climbing the rep ladder today with increasing rep rounds of each movement. Big explosive hip movements with some steady state but hard paced cardio mixed in. The trick today is to not get too carried away in the early sets knowing that the bigger sets are on the way!

– Power Cleans: Fast singles or cycled sets.

– Push Jerks: Unbroken sets throughout.

– Bike Calories: Sustainable but hard pace.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

BIKE CALORIES

– Reduce Reps

– Sub Row Calories

– Sub Ski Calories
– Athletes that are confident on this weight for both the power cleans and push jerks may choose to cycle the cleans for a faster pace on this workout.

– Those that are unsure of their ability to do the push jerks unbroken should pace their power cleans to account for this.

– Bike paces should be hard but sustainable so that when the final two rounds come around we are not completely blowing up before we get to our barbell movements.

Pre-Quarterfinals Activation (AMRAP – Rounds)

Pre-Quarterfinals Activation

On The 90 Seconds x 3 Rounds (18 Minutes Total):

0:00-1:30: 6/4 Max Effort Row Calories

1:30-3:00: 6/4 Max Effort Ski Calories

3:00-4:30: 6/4 Max Effort Echo Bike Calories

4:30-6:00: Choose One of the Following Gymnastic Movements

– 50ft Handstand Walk

– 4/3 Ring Muscle-ups

– 6 Wall-facing Handstand Push-ups

– 1 Legless Rope Climb

– Overview: Use this piece to open up the body, activate a wide range of musculature, and get a final touch on any skill movements you want to sharpen.

– Work very hard for 15-20 seconds each minute, but no more.

– Focus on breathing and bringing your heart rate down during your rest periods.

– Score: Total Rounds Completed

MODIFICATIONS

HANDSTAND WALK

– 20 Seconds of Practice

– 20 Handstand Shoulder Taps Against A Wall

– 20 Plank Shoulder Taps

– Double Dumbbell Overhead Carry

– 3 Wall Walks

RING MUSCLE-UPS

– Bar Muscle-Ups

– Jumping Ring Muscle-Ups

– Banded Bar Muscle-Ups

– Ring Dips

– Bar Dips

– Chest-To-Bar Pull-ups

– Double Dumbbell Devil Presses

WALL-FACING HSPU

– Reduce Reps

– Use Riser

– Regular Strict HSPU

– Kipping HSPU

– Double Dumbbell Strict Press

– Pike Push-Ups

– Push-Ups

LEGLESS ROPE CLIMBS

– Reduce Height

– Regular Rope Climb

– Lay to Stand Climb

– 5 Hanging Rope Pull-ups = 1 Rope

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope
– Your choice each round on which gymnastic movement you want to complete. You can change it each round or keep it the same across.

QF Mobility (No Measure)

Mobility

For 10-15 Minutes:

– Hold Active Stretches (Sampson, Spiderman Reach, On The Wall Pike Straddle, Knees In, Couch Cobra…)

– Foam Roll

– Do A Recovery Bike

*Assess the body and do what feels right to walk out of the gym refreshed and excited to compete tomorrow.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis

Jerry Intervals (Time)

“Jerry Intervals”

6 Rounds:

400m Run

500/450m Row

• Rest 1:00 Between Rounds

Time Cap: 30 Minutes

– Overview: A play off the workout Jerry, these are a chance for us to feel really fit aerobically.

– Work at a brisk pace that does not leave you feeling drained, but leaves you feeling like you got a good workout.

– Score: Total Time

MODIFICATIONS

400M RUN

– 2:00 Time Cap

– 500/450m Row or Ski

– 30/24 Calorie Echo Bike

– 1,000/900m Bike Erg

– 300m AirRunner

– 16 Shuttle Runs (1 rep = 25ft down & back)

500/450 METER ROW

– 2:00 Time Cap

– 500/450m Ski

– 1,000/900m Bike Erg

– 30/24 Calorie Echo Bike

– 400m Run

– 300m Air Run

– 16 Shuttle Runs (1 rep = 25ft down & back)
– I would suggest working at an RPE 7. RPE 7 is a run pace that is roughly 1:00-1:30 slower than your mile PR pace and about 7-10 seconds slower than your 2k PR pace.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis

“Sally Up” (AMRAP – Reps)

Push ups
Challenge is set to the song “Flower” by Moby.

Whenever he says Sally up, you push up. Whenever he says down, you go down to a 90* elbow bend and hold there until he says up again. There are only 30 pushups, but you’re always holding at the bottom so it’s definitely tough. It’s basically a 3 minute push up plank hold with 30 pushups added.

Score : Number of push ups completed consecutively. (30 possible.)

Jerry Intervals (Time)

“Jerry Intervals”

6 Rounds:

400m Run

500/450m Row

• Rest 1:00 Between Rounds

Time Cap: 30 Minutes

– Overview: A play off the workout Jerry, these are a chance for us to feel really fit aerobically.

– Work at a brisk pace that does not leave you feeling drained, but leaves you feeling like you got a good workout.

– Score: Total Time

MODIFICATIONS

400M RUN

– 2:00 Time Cap

– 500/450m Row or Ski

– 30/24 Calorie Echo Bike

– 1,000/900m Bike Erg

– 300m AirRunner

– 16 Shuttle Runs (1 rep = 25ft down & back)

500/450 METER ROW

– 2:00 Time Cap

– 500/450m Ski

– 1,000/900m Bike Erg

– 30/24 Calorie Echo Bike

– 400m Run

– 300m Air Run

– 16 Shuttle Runs (1 rep = 25ft down & back)
– I would suggest working at an RPE 7. RPE 7 is a run pace that is roughly 1:00-1:30 slower than your mile PR pace and about 7-10 seconds slower than your 2k PR pace.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Nothing is impossible. The word itself says ‘I’m possible!'” — Audrey Hepburn

Back Squat (Back Squat

3 Sets:
2 Back Squats

• Start First Set At 60%
• Build Up To NO MORE than 80%
• Rest 1-2 Minutes Between Sets
)

– Overview: These are intended to be back-off sets meant to activate muscles and allow space for recovery.

– Be sure to move every set intentionally with as much speed as possible.

– Brace well. Even with lighter loads we still need to move well and protect the spine.

– Score: Load at 76-80%

WARM UP

With an empty barbell:

20 Back Rack Elbow Rotations

10 Good Mornings

5 Squat Jumps

3 Tempo Back Squats at 30%

3 Back Squats at 50%

Shake A Leg (Time)

“Shake a Leg”

For Time:

30 Toes to Bar

30 Front Squats, MRx: 75/55, Rx: 105/75, Rx+: 135/95

30/24 Calorie Echo Bike

On the Minute [Starting at 0:00]:

5 Bar-facing Burpees

Time Cap: 18 Minutes

– Overview: Today is a challenging conditioning piece that forces you to work with diligence. If your cycle rate slows too much, you pay for it by not being able to complete enough reps before being required to do more burpees.

– This should feel like a hard-paced threshold workout.

– Your burpees should always be crisp and be able to be completed in under 25 seconds.

– Toes To Bar: You should be able to complete 8-15 reps per minute.

– Front Squats: You should be able to complete 8-15 reps per minute.

– Echo Bike: You should be able to complete 5-12 calories per minute.

– Score: Total Time. If capped, add 1s for every incomplete rep.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– V-Ups

– Toes To As High As Possible

– Knees To Chest

– Hanging Knee Raises

– GHD Sit-Ups

– Sit-Ups

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Goblet Squats

– 60 Air Squats

– Back Squats

30/24 CALORIE ECHO BIKE

– 40/32 Calorie Bike Erg, Row, or Ski

– 400m Run

– 300m AirRunner

– 16 Shuttle Runs (1 rep = 25ft down & back)

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– Calories On Any Machine
– If you are good at toes to bar, focus on a fast cycle rate and going unbroken.

– If you are not good at toes to bar, do smaller sets to minimize the rest between sets. Never take a working set to failure. Small sets with short breaks will be better and allow for faster cycle time on the burpees.

– The same principles apply to the front squats.

– Do not hammer the Echo Bike if you believe you will be on it for more than 4 sets. It WILL affect your burpees too much. Pace wisely.

CrossFit Evergreen – CrossFit

Group warm up (No Measure)

Shaolin lunges 2 x 50 (25/25)

elephant walks 2 x 20 (10/10)

hip flexor/psoas stretch 4 x 30s

A core filled Saturday Chipper (AMRAP – Reps)

Do the following in order for time:

10 floor knee tuck to dragon flags

20 elbow plank, hip dips (each side)

30 push up & “scrunch”

40 hollow body hold db floor bench press MRx: 15/10; Rx: 30/20; Rx+: 35/25

50 db/kb bent over row alternating MRx: 15/10; Rx: 30/20; Rx+: 35/25 (25/25)

Rx: 40′; Rx+: 80′ monkey grip kb carry Rx: 70/53

50 weighted knee-in (knee tucks or frog kicks) 20/14

40 floor db skull crushers MRx: 15/10; Rx: 30/20; Rx+: 35/25

30 seated db curls MRx: 15/10; Rx: 30/20; Rx+: 35/25

20 standing db weighted oblique crunches (each side) MRx: 15/10; Rx: 30/20; Rx+: 35/25

300m run