CrossFit – Thu, Apr 4
CrossFit Evergreen – CrossFit
Rope Toe (Time)
“Rope Toe”
For Time:
30-20-10 Toes to Bar
1,000/900 Meter Bike Erg
Directly Into…
3-2-1 Rope Climbs (15ft.)
1,000/900 Meter Bike Erg
Time Cap: 28 Minutes
– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.
– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.
– Rope Climbs: About 1:00 of work.
– Bike Erg: About 2:00 of work each round.
– Score: Total time to complete work.
MODIFICATIONS
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
1000M BIKE
– Reduce Distance
– Time Cap
– 500m Row
– 400m Ski
– 400m Run
– 300m 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 that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.
– Bike should be consistent paces throughout.
– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.
– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.
Yoga Mobility (No Measure)
-Kneeling reverse Hip and Spine Opener
-Half Samson With Hamstring Bow
-Single Leg Forward fold
-Child’s Pose with Ext/Int hand Rotation
-Scorpion
-Laying Shoulder Cars with bent knees
-Laying Figure 4 wipers
-Straddle
-Pike
-Butterfly (laying)
CrossFit – Wed, Apr 3
CrossFit Evergreen – CrossFit
Deadlift (Deadlift
Max Repetitions of Deadlifts @ 90%
*To Technical Failure
)
– Barbell should come from a rack.
– Athletes should complete 1 set of max deadlifts to technical failure.
– “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 2-4 reps at 90%.
– Score: Loading and reps
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
*Build to 90% in sets of 1-2 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
Power Up (Time)
“Power Up”
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 18 Minutes
– Overview: As the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don’t get pulled out early in this one!
– Run: About 1:00 of work each round.
– Power Cleans: About 1:00 or less in the first round and decreasing from there.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
MODIFICATIONS
200M RUN
– Reduce Distance
– 1:00 Time Cap
– 250m Row
– 160m Ski
– 400m Bike
– 150m Air Run
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
– Athletes should come out the gate here with a pace in mind for the run that will let them try to hold the same time for all of their rounds. In the beginning when the power cleans create space between the runs this will be easier, but as those sets get smaller, the runs will be almost back to back.
– Try to keep looser arms on the runs to let you immediately begin work on the barbell when you get back inside.
– Athletes that are stronger on the barbell may choose to cycle sets or do fast singles and pace the run.
– Those stronger on the run may choose to push their pace there and do steady singles on the barbell.
Accessory Grind (No Measure)
Accessory
18-15-12-9-6 :
Dumbbell Romanian Deadlifts
Weighted Sit-ups
Directly Into…
5-4-3-2-1:
Single Leg Box Squats [Each Side]
Dragon Flags
– Athletes should aim to do all movements as written or choose difficult variations/progressions to substitute.
– Score: Work completed. Add any other notes to your workout notes section.
MODS
– Sub Kettlebells/Barbell
– Single Leg Squat to Box/Target
– 10-8-6-4-2 Hollow Rocks + :10 Hollow Hold
CrossFit – Wed, Apr 3
CrossFit Evergreen – CrossFit
Deadlift (Deadlift
Max Repetitions of Deadlifts @ 90%
*To Technical Failure
)
– Athletes should complete 1 set of max deadlifts to technical failure.
– “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 2-4 reps at 90%.
– Score: Loading and reps
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
*Build to 90% in sets of 1-2 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
Power Up (Time)
“Power Up”
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 18 Minutes
– Overview: As the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don’t get pulled out early in this one!
– Run: About 1:00 of work each round.
– Power Cleans: About 1:00 or less in the first round and decreasing from there.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
MODIFICATIONS
200M RUN
– Reduce Distance
– 1:00 Time Cap
– 250m Row
– 160m Ski
– 400m Bike
– 150m Air Run
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
– Athletes should come out the gate here with a pace in mind for the run that will let them try to hold the same time for all of their rounds. In the beginning when the power cleans create space between the runs this will be easier, but as those sets get smaller, the runs will be almost back to back.
– Try to keep looser arms on the runs to let you immediately begin work on the barbell when you get back inside.
– Athletes that are stronger on the barbell may choose to cycle sets or do fast singles and pace the run.
– Those stronger on the run may choose to push their pace there and do steady singles on the barbell.
Accessory Grind (No Measure)
Accessory
18-15-12-9-6 :
Dumbbell Romanian Deadlifts
Weighted Ab-Mat Sit-ups
Directly Into…
5-4-3-2-1:
Single Leg Box Squats [Each Side] (pistols to box)
Dragon Flags
– Athletes should aim to do all movements as written or choose difficult variations/progressions to substitute.
– Score: Work completed. Add any other notes to your workout notes section.
MODS
– Sub Kettlebells/Barbell
– Single Leg Squat to Box/Target
– 10-8-6-4-2 Hollow Rocks + :10 Hollow Hold
CrossFit – Tue, Apr 2
CrossFit Evergreen – CrossFit
Power Clean (Power Clean
Set 1: 5 Power Cleans at 76%
Set 2: 5 Power Cleans at 76%
Set 3: 5 Power Cleans at 76%
Set 4: 3 Power Cleans at 86%
• Rest 1-2 Minutes Between Sets
)
– Overview: Continuing to develop strength endurance. Make sure you apply as much force as possible to each rep so that your body is forced to build up your endurance. If you don’t move with as much force as you can, your body does not need to learn to recover from maximal exertion. The final set at 86% is to stimulate the body’s need to further develop strength and power.
– Reps should be performed as singles.
– Barbell should be taken from the floor.
– Score: record Set 4 for 3 reps @ 86%
TECHNIQUE CUES:
– Feet hip-width apart and grip shoulder-width apart.
– Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
– Keep your arms flexed and locked out through extension.
– As you extend your hips and ankles (as if jumping), pull yourself under the bar aggressively and rotate your elbows around the bar.
– Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.
WARM UP
20 Single Leg Hops Per Side
2-3 Easy Broad Jumps (stick the landing)
20 Back Rack Elbow Rotations
10 Quarter Squat Jumps
10 Muscle Cleans with Empty Bar
Build to Power Clean Starting Weight
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
“The Admiral” (Time)
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
BB-MRx: 105/65, Rx: 135/85, Rx+: 155/105
– Overview: The Admiral may only be 3 rounds, but packs a serious punch! These are big sets of each of these movements and it can be easy to get carried away too early and burn into the finish gassed. This piece is one of the toughest that we do, it tests both your physical ability and your mental ability to stay focused on the task at hand and not let those big set numbers make you think you aren’t moving fast enough in rounds 1 and 2. That feeling is a trap!
– Burpee Pull-ups: About 2:00 of work.
– Front Squats: 1-3 sets, about 2:00 of work.
– Box Jumps: About 2:00 of work.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should come out at a pace they think they can maintain once under fatigue, this workout piles on quickly!
– Easily one of the hardest workouts that we do each year and track as a benchmark, while looking fairly simple on paper can go sideways quickly if we don’t go in with a plan.
MODIFICATIONS
BURPEE PULL-UPS
– Reduce Reps/Bar Height
– Burpees to A Target
– Regular Burpees
– 2:00 Effort on Any Machine
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 40 Air Squats
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 30 Squat Jumps
– Reverse Lunges
CrossFit – Mon, Apr 1
CrossFit Evergreen – CrossFit
Shoulder Press (Strict Press
Max Unbroken Strict Press Reps @ 80-90%
*Work To Technical Failure
)
– Barbell should come from a rack.
– Athletes should complete 1 set of max strict presses to technical failure.
– “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 2-8 reps at 80-90%.
– Score: Loading and reps
WARM UP
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
*Build to 90% in sets of 1-2 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
MODIFICATIONS
– Reduce Percentage
– Sub Dumbbells
Only Fools Rush In (AMRAP – Rounds and Reps)
“Only Fools Rush In”
AMRAP 15:
30 AbMat Sit-ups
20/15 Calorie Bike Erg
10 Hang Power Snatches MRx: 75/ 45, Rx: 95/65
– Overview: Quick moving AMRAP today with not a lot of time to stand around or rest during transitions. Movements are all pretty manageable even under fatigue, can you find and maintain a consistent but hard working pace that will allow you to give a final push in your last 2-3 minutes of work?
– AbMat Sit-ups: About 1:00 of work.
– Calorie Bike: 1:30 or less of work.
– Hang Power Snatches: Unbroken sets, 1:00 or less of work.
– Score: Total rounds and reps completed.
– Athletes should find a consistent and controlled pace on their sit-ups that lets them recover their breathing and heart rate for the bike and snatches.
– Weight for the hang power snatches is ideally something we can deadlift up one time and hang onto unbroken, at least in the beginning.
MODIFICATIONS
SIT-UPS
– Reduce Reps
– Hollow Rocks
BIKE ERG
– 20/15 Calorie Row
– 15/12 Calorie Ski
– 300m Air Run
– 18/15 Calorie Echo/Assault Bike
HANG POWER SNATCHES
– Reduce Loading
– Dumbbell Hang Power Snatches
– Kettlebell Swings
Accessory Burn (No Measure)
Accessory Burn:
5 Rounds Tabata :20 on :10 off:
-Wall Sit
-Bear Crawl Hold
-Feet to wall (sub plank if needed)
No Measure.
CrossFit – Sat, Mar 30
CrossFit Evergreen – CrossFit
The Unknown and Unknowable (AMRAP – Rounds and Reps)
Given a 20 minute time cap, do the following:
2 Copenhagen planks with “knee pumps” (single leg mountain climber movement) (each side)
2 KB arm bar (start like a TGU, roll to a side, bring top knee across body, keeping weight above with arm straight) (each side) Rx: 20/15, Rx+: anything above,
2 balance planks (on box and bench)
2 V sit knee tuck with wall ball 20/14 (arms back supporting the movement)
2 reverse oblique crunches with wall ball 20/14 (crunch to a side and bring legs/ball to towards the same side) (each side)
2 HRPU
2 Copenhagen plank with row (each side) (hold the plank and lift the weight to the top of your body) Rx: 20/15, Rx+: anything above
ADD 2 REPS FOR EACH ROUND