CrossFit Evergreen – CrossFit

CFE INSPIRE

Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible.

Tuesday Skills (Checkmark)

Skill Conditioning Progression

2 Rounds x AMRAP 1:

Handstand Walks

• Rest 1:00 Between AMRAPs

– Rest 1:00 –

2 Rounds x AMRAP 1:

Single-leg Squats (0:30 Right / 0:30 Left)

• Rest 1:00 Between AMRAPs

– Rest 1:00 –

2 Rounds x AMRAP 1:

GHD Sit-ups

• Rest 1:00 Between AMRAPs

– This is a chance to learn yourself and where your capacity lies and will give you insights on how to pace these movements in workouts (i.e. complete 25ft HSW every 30 seconds, or 20 GHD sit-ups per minute) and how to approach them in competition settings.

– You will likely not be able to get as many reps in the second round due to progressive fatigue.

– Handstand Walks: The goal is to travel at least 50ft or more per minute. 5ft = 1 rep.

– Single-leg Squats: The goal is to complete at least 10 reps on one leg in 30 seconds.

– GHD Sit-ups: The goal is to complete at least 20 reps per minute.

– Score: Checkmark. you record 9 Sets of Reps in the Workout Notes which reps are for which movement and how it felt.

MODIFICATION

*If you make a substitution, please stay consistent with that substitution for the next 2 weeks.

HANDSTAND WALK

– Handstand Shoulder Taps Against A Wall

– Plank Shoulder Taps

– Double Dumbbell Overhead Carry

– Wall Walks

SINGLE-LEG SQUATS (PISTOLS)

– Assisted Pistols: Use a band or hold onto a rig for support

– Single Leg Squats To A Box

– Single Leg Box Step-Ups

– Reverse Lunges

– Single Dumbbell Box Step-Ups

GHD SIT-UPS

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks
WARM UP

30 Second Handstand Hold Against Wall

30 Second Wall Sit

30 Second Parallel GHD Sit-up Hold

2 Rounds:

10ft Handstand Walk

3 Rig-assisted Tempo Single-leg Squats per side

3 Tempo GHD Sit-ups

1 Round:

25ft Handstand Walk

4 Single-leg Squats per side

8 GHD Sit-ups

STRATEGY

– Handstand Walks: Focus on pressing away from the ground every step and moving your hands at a high cadence. I would prefer smaller, more frequent steps over long, slow steps.

– Single-leg Squats: These require a lot of balance, so make sure you are utilizing your hips to stabilize. Squeeze your glute at the top of each rep to help realign your positioning and ensure you are getting full extension and meeting the movement standards.

– GHD Sit-ups: Press away from the footboard on your way down. After touching the ground overhead, extend your knees violently to initiate the rise of your torso. The moment your torso has risen to parallel, pull against the footpads by acting like you are going to bring your knees to your chest. This will speed up your rise upward and bring you close to the footpads to touch at the top.

Down With The Sickness (Time)

“Down With The Sickness”

5 Rounds For Time:

400m Run (No running with ice!)

12 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55

12 Burpees

12 Pull-ups

– Overview: A little play on the “Beep Test” today with some running mixed in to start and break up the rounds. Finding a methodical pace and the right places to breathe that let you keep moving and working will be key out the gate.

– Run: About 2:00 of work.

– Burpees: 1:00 or less. Chest and thighs must touch the ground each rep.

– Pull-ups: 1-2 sets in 1:00 or less.

– Ideally each round should be about 5:00 or less.

– Score: Time to complete work.

MODIFICATION

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 500m Row

– 320m Ski

– 800m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– Sub Front Squat

– Sub Push Press

– 24 Air Squats
– Athletes should pace from the start and increase their pace accordingly as they settle into a rhythm and cadence on each movement.

– This workout is not won during the burpees, allowing yourself to catch your breath here will allow you to hold a consistent pace on the thrusters and pull-ups.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Being positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t.

Close Grip Bench Press (5 Rounds for weight)

Close Grip Bench Press

For Total Load:

10-8-6-4-2

*Rest 1-2 Minutes Between Sets

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– Grip should be inside of shoulder width.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter weight used for each set.
WARM UP

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Close Grip Bench Press

6 Close Grip Bench Press @ A Light Weight

4 Close Grip Bench Press @ A Moderate Weight

Build to Opening Weight.

MODIFICATION

– Remove Close Grip

– Sub Dumbbells

– Floor Press

Medulla Oblongata (10 Rounds for reps)

“Medulla Oblongata”

On the 1:30 x 10 Rounds:

30 Double Unders

10 Kettlebell Swings MRx: 35/25, Rx: 53/35, Rx+: 70/53

Max Calorie Bike Erg

Score: Total Bike Calories

– Overview: Working for 15 minutes straight through while trying to accumulate calories means that we’ll need to find a pace just under threshold that allows us to move fast and consistent. Can you find the sweet spot in round 1, so that you don’t come out the gate TOO fast on our two movement buy in each round?

– Double Unders: :30 or less.

– Kettlebell Swings: Unbroken in :30 or less. End range of motion is fully stacked with kettlebell in the overhead position.

– Calorie Bike Erg: :30 or more of work each round. Screen will stay on and accumulate reps throughout.

– Score: Total calorie reps across all 10 rounds.

MODIFICATION

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30 Reps of Singles & Doubles (Mix of Both)

– :20 On Any Machine

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

CALORIE BIKE ERG

– Row/Ski/Air Run/Echo/Assault
– Athletes should aim to stay unbroken on the rope as well as the kettlebell swings in order to maintain efficiency getting back to their bike.

– Kettlebell weight should be challenging but not be a cause for breaking up your sets.

Accessory Build (No Measure)

Accessory

5 Rounds Of:

5 Strict Toes to Bar

10 Double Dumbbell Curls

– Athletes should prioritize quality movement across all 5 sets of work.

– Toes to bar are to be strict which means we need to control the descent of our legs in order to ensure that we are not swinging on the bar.

– Knees can be bent to get full range of motion, legs can be straight if athlete is able to reach full range.

– High volume of barbell curls, an lighter weight should be plenty of weight today. You choose a weight that you can maintain across all five sets.

– Score: Work completed. Add any other information to your workout notes section.

MODIFICATION

– Toes To As High As Possible

– Weighted Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

Partner Speed Work (Time)

In teams of two do 10 rounds of:

10 wall sit pass & roll (min. 4′ distance) 5/5

10 wall ball sit ups 20/14 (10 each)

10 alternating push ups and hold (5/5)

10 rocket jumps/ partner holds squat in the bottom, switch

10 V ups each

10 bench press each Rx: 135/95; Rx+: 155/105

CrossFit Evergreen – CrossFit

Partner Speed Work (Time)

In teams of two do 10 rounds of: (45 time cap)

10 wall sit pass & roll (min. 4′ distance) 5/5

10 wall ball sit ups 20/14 (10 each)

10 alternating push ups and hold (5/5)

10 rocket jumps/ partner holds squat in the bottom, switch

10 V ups each

10 bench press each Rx: 115/85; Rx+: 155/105

CrossFit Evergreen – CrossFit

Squat Clean and Jerk (Clean & Jerks

Set 1: 2 Squat Cleans + 1 Jerk at 74%
Set 2: 2 Squat Cleans + 1 Jerk at 74%
Set 3: 2 Squat Cleans + 1 Jerk, Building in wt.
Set 4: 2 Squat Cleans + 1 Jerk, Build in wt.
*Do not exceed 83% for sets 3 & 4
*Rest 1-2 Min btwn sets)

– Overview: Today’s Clean & Jerk work is also the start of a progression. We are starting in a range that further builds speed and power. During sets 3 & 4, you have some autonomy to stay at the previous set’s percentage or build in weight if you are moving well and feeling good.

– The sequence of each set is you will complete 1 squat clean, drop the bar, then move into 1 clean and jerk.

– During sets 3 & 4, build in weight as desired but do not exceed 83% of your 1 rep max clean and jerk.

– Score: 4 Sets of Load

MODIFICATION

CLEAN AND JERK

– Reduce Loading/Reps

– 1 Squat Clean + 1 Jerk

– 2 Power Cleans + 1 Jerk

– 2 Push Jerks

– Sub Dumbbells

Talledega Nights (AMRAP – Reps)

“Talledega Nights”

5 Rounds x AMRAP 3:

21 Wallballs 20 / 14 lb to 10/9ft

21/15 Calorie Row

Max Strict Pull-ups

*No Rest Between AMRAPS

*Score Is Total Strict Pull-ups

– Overview: Back to back AMRAPS with some redundant movements and strict gymnastics that are sure to burn out quickly if we’re not careful from the start. Fatigue and breathing will quickly play a large role in how successful we are at the end of each AMRAP.

– Wallballs: 1-2 sets completed in less than 1:00.

– Calorie Row: About 1:00 of work.

– Strict Pull-ups: Aim for :30 or more of work.
– Athletes should not go to failure on their pull-ups in the first few rounds, choose a number of reps that is sub maximal and try to maintain a consistent number of reps each round.

– Those less confident in their ability to hold onto the wallball under fatigue at this weight and height may consider scaling down to maintain a higher intensity pace.

MODIFICATION

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 32 Air Squats

CALORIE ROW

– Reduce Reps

– 1:00 Time Cap

– 15/12 Calorie Ski

– 21/15 Calorie Bike Erg

– 200m Run

STRICT PULL-UPS

– Banded Strict Pull-Ups

– Ring Rows

– Jumping Pull-ups

– Alternating Dumbbell Plank Rows

CrossFit Evergreen – CrossFit

Butterflies (Time)

“Butterflies”

5 Rounds For Time:

30/24 Calorie Bike Erg

30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35

10-20-30-40-50 Box Jumps (24″/20″)

– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.

– Bike Erg: 2:00 or less.

– Russian Kettlebell Swings: 1-2 sets.

– Box Jumps: Full extension of hip and knees on top of the box.

– Score: Time to complete work.
MODIFICATION

CALORIE BIKE ERG

– Reduce Reps

– 2:00 Time Cap

– 25/20 Cal Echo Bike

– 30/24 Calorie Row

– 25/20 Calorie Ski

– 400m Run

– 300m Air Run

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Sub Eye Level Dumbbell Swing

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15-30-45-60-75 Squat Jumps

– Reverse Lunges

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms