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 w/ 5 sec hold (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
CrossFit – Fri, Mar 29
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
Is it a change of plan, or a change of vision?
We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.
Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.
Committed to the destination, while flexible on the route.
Back Squat (Back Squat
Max Unbroken Back Squat Reps @ 75-85%
*Work To Technical Failure
)
– Athletes should complete 1 set of max back squats 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 4-8 reps at 85%.
– Score: Loading. Log reps into your notes.
WARM UP
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
*Build to 85% in sets of 1-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
Rebar (Time)
“Rebar”
21-15-9:
Front Squats
Bike Erg Calories
Power Cleans
Bike Erg Calories
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 15 Minutes
– Overview: Today’s piece is a lighter to moderate weight barbell with a moderate amount of cardio on the bike between our bar movements. Moving well on each of these movements to pace smart and hold off fatigue will help you maintain your breathing in the beginning so that you can push harder as the workout progresses.
– Front Squats: Ideally unbroken, possibly 2 sets in the round of 21 to be able to give a hard effort in the sets of 15 and 9.
– Bike Erg Calories: 1:30 or less, 1:10 or less, :45 or less for each round of calories respectively.
– Power Cleans: Fast singles or cycled sets if confident in your bar cycling at these weights.
– Score: Time to complete work.
– Athletes should aim to hold onto their front squat sets unbroken, with a loose finger tip grip to let the bar be fully resting on the shoulders and torso as much as possible. Think eyes up, elbows high.
– Power cleans may be in sets if athlete is comfortable cycling at this weight, but most will probably move in fast singles in order to recover or maintain their breathing and heart rate.
– Try to find a consistent pace on the bike today instead of trying to hammer it as hard as possible from the start. Think 80% ish effort and maybe getting faster as you go so that we can stay fast on our transitions and consistent with our bar.
MODIFICATION
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 42-30-18 Air Squats
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
BIKE ERG CALORIES
– Sub Row/Ski Calories
– Sub Assault/Echo Bike Calories
CrossFit – Fri, Mar 29
CrossFit Evergreen – CrossFit
CFE INSPIRE
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
Is it a change of plan, or a change of vision?
We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.
Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.
Committed to the destination, while flexible on the route.
Back Squat (Back Squat
Max Unbroken Back Squat Reps @ 75-85%
*Work To Technical Failure
)
– Athletes should complete 1 set of max back squats 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 4-8 reps at 85%.
– Score: Loading. Log reps into your notes.
WARM UP
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
*Build to 85% in sets of 1-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
Rebar (Time)
“Rebar”
21-15-9:
Front Squats
Bike Erg Calories
Power Cleans
Bike Erg Calories
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 15 Minutes
– Overview: Today’s piece is a lighter to moderate weight barbell with a moderate amount of cardio on the bike between our bar movements. Moving well on each of these movements to pace smart and hold off fatigue will help you maintain your breathing in the beginning so that you can push harder as the workout progresses.
– Front Squats: Ideally unbroken, possibly 2 sets in the round of 21 to be able to give a hard effort in the sets of 15 and 9.
– Bike Erg Calories: 1:30 or less, 1:10 or less, :45 or less for each round of calories respectively.
– Power Cleans: Fast singles or cycled sets if confident in your bar cycling at these weights.
– Score: Time to complete work.
– Athletes should aim to hold onto their front squat sets unbroken, with a loose finger tip grip to let the bar be fully resting on the shoulders and torso as much as possible. Think eyes up, elbows high.
– Power cleans may be in sets if athlete is comfortable cycling at this weight, but most will probably move in fast singles in order to recover or maintain their breathing and heart rate.
– Try to find a consistent pace on the bike today instead of trying to hammer it as hard as possible from the start. Think 80% ish effort and maybe getting faster as you go so that we can stay fast on our transitions and consistent with our bar.
MODIFICATION
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 42-30-18 Air Squats
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
BIKE ERG CALORIES
– Sub Row/Ski Calories
– Sub Assault/Echo Bike Calories
CrossFit – Thu, Mar 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
“Cindy’s Got Abs” (Time)
5 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 AbMat SitUps
Mobility (No Measure)
Cat/Cow
Wrist Stretches
Down Dog
Roll Outs – Calves, Glutes, Quads, Thoracic
Cobra against the wall
On the wall pike, straddle, knees in
Corpse Pose
-Hold each pose for 3-5 deep breaths
CrossFit – Thu, Mar 28
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
“Cindy’s Got Abs” (Time)
5 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
20 AbMat SitUps
Mobility (No Measure)
Cat/Cow
Wrist Stretches
Down Dog
Roll Outs – Calves, Glutes, Quads, Thoracic
Cobra against the wall
On the wall pike, straddle, knees in
Corpse Pose
-Hold each pose for 3-5 deep breaths
CrossFit – Wed, Mar 27
CrossFit Evergreen – CrossFit
CFE INSPIRE
‘Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.’ – Arnold Schwarzenegger, Former Mr. Olympia, terminator and politician.
Rack Pulls (5 Rounds for weight)
Rack Pulls
5 Sets [Same Weight Across]:
3 Rack Pulls
* Rest 1-2 Minutes Between Sets
– Athletes should aim to go only as heavy as solid form allows. Prioritize quality movement.
– You should expect to be able to build fairly heavy with the shorter range of motion, but if form begins to fall apart we have gone too heavy.
– Score: Load used for all 5 sets.
WARM UP
5 Empty Barbell Rack Pulls with :03 Lower
5 Light Weight Rack Pulls
5 Moderate Weight Rack Pulls
Build to Working Weight.
MODIFICATION
– Sub Barbell Good Morning
Sugar Shack (Time)
“Sugar Shack”
For Time:
500/450 Meter Row
Directly Into…
21-15-9
Box Jumps (24/20)
Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155
Directly Into…
500/450 Meter Row
Time Cap: 15 Minutes
– Overview: Today’s piece has rowing bookends which means we are hinging explosively all the way through, including the couplet in the middle. While we are going to be tempted to push the pace on the first row we should keep in mind all of the hip opening we’ll have to do with our box jumps and deadlifts before the next row. Can we stay patient in the buy in so we have some gas for the cash out?
– Row: 2:15 or less of work.
– Box Jumps: Steady cadence pace, trying to hold about 1:30, 1:00, :40 or less paces respectively each round.
– Deadlifts: 1-2 sets and pretty fast based on the weight today.
– Score: Time to complete work.
MODIFICATION
500M ROW
– Reduce Distance
– 2:00 Time Cap
– 400m Ski
– 800m Bike
– 400m Run
– 300m Air Run
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 30-22-14 Squat Jumps
– Reverse Lunges
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
– Athletes who are confident at holding a hard pace on the rower should aim for a pace that is underneath their threshold pace on the first row in order to maintain some push for the second row.
– Those who are not as strong on the rower but confident in their ability to move fast in the middle couplet will most likely choose a more conservative row pace in order to push the middle part, and try to hit the second row a little harder than the first.
– In the middle couplet the goal should be a sustainable but fast and consistent pace. Think finding a rhythm and cadence on the box that lets you move continuously, and deadlift sets that let you keep chipping but don’t completely gas you up for the tall box.
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