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
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
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