CrossFit Evergreen – CrossFit

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here

CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 35lb, 55lb

M: 45lb, 65lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here

CrossFit Games Open Workout 24.3 Foundations (All Ages) (Time)

All for time:

5 rounds of:

10 thrusters with a stick, weight 1

10 bent-over rows, weight 2

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 push-ups

Time cap: 15 minutes

F: stick (weight 1), 35 lb (weight 2)*

M: stick (weight 1), 45 lb (weight 2)*

*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
To learn more about CrossFit Games Open Workout 24.3 Foundations (All Ages) click here

CrossFit Evergreen – CrossFit

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here

CrossFit Games Open 24.3 Scaled (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 35lb, 55lb

M: 45lb, 65lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 55+) click here

CrossFit Games Open Workout 24.3 Foundations (All Ages) (Time)

All for time:

5 rounds of:

10 thrusters with a stick, weight 1

10 bent-over rows, weight 2

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 push-ups

Time cap: 15 minutes

F: stick (weight 1), 35 lb (weight 2)*

M: stick (weight 1), 45 lb (weight 2)*

*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
To learn more about CrossFit Games Open Workout 24.3 Foundations (All Ages) click here

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”

OPEN 21.2 “PRE-GAME” (No Measure)

At 50% intensity (warm-up pace):

Part A:

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B:

3 Rounds:

5 Strict Toes to Bar

10 Russian KB Swings

20 Air Squats

Part C:

3 Rounds:

30 Forward, in place, lunges (15 each leg)

15 AbMat Sit-Ups

Part D:

1 Round:

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 Round:

5 Muscle Snatches

5 Behind the Neck Push Presses

5 Overhead Squats

5 Snatch Balances

5 High Hang Squat Snatches

Part E:

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
This is an optional primer for tomorrows OPEN WOD

“Warm-Up Like” intensity, passing through common range of motion that will help us move better tomorrow.

Goal: leave the gym better than when you walked in. That means we must control intesity, and choose an appropriate amont of volume in the rounds above.

Part D is at empty Barbell or very light weight!!

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”

Snow Storm Home WOD (AMRAP – Reps)

*BUY IN: 25 Burpees

Then…

Every Minute On the Minute for 30 Minutes:

Minute 1: :45 Wall Sit

Minute 2: 8 Burpees

Minute 3: :45 Bear Crawl

Minute 4: 10 Hollow Rocks

( https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be )

Minute 5: Mtn Climbers

STIMULUS -Getting sweaty and working the lower body -Let’s keep the intensity low and the quality high -This is built to have :15-:30s of rest within each minute

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”

Snow Storm Home WOD (No Measure)

( https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be )

*BUY IN: 25 Air Squats

Then…

Every Minute On the Minute for 20 Minutes:

Minute 1: :45 Wall Sit

Minute 2: 8 Burpees

Minute 3: :45 Jumping Jacks

Minute 4: 10 Hollow Rocks

Minute 5: Mtn Climbers

*BUY OUT: 25 Push Ups

-keep the intensity low and the quality high

-This is built to have :10-20s of rest within each minute

-to be done in between shoveling! Best form ever… use those legs and keep your core tight and minimize twisting when shoveling! Stretch and do mobility work today as well!!

No Score. Doing this to move and get blood flowing.

Mobility Lab (No Measure)

THURSDAY 30 MOBILITY

Child’s Pose (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/ChildsPose.mp4

Shoulder to Floor (1:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/ShoulderToFloor.mp4

Wrist Stretches (1:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/WristStretch.mp4

Laying Front Rack Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/LayingFrontRackStretch.mp4

Down Dog (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/DownDog.mp4

Couch Stretch (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/CouchStretch.mp4

Pigeon Pose (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/pigeon-pose.mp4

Spiderman Hold (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/SpidermanHold.mp4

Frog Stretch (2:00)
(videos-movements/FrogStretch.mp4)

Straddle Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/StraddleStretch.mp4

CrossFit Evergreen – CrossFit

CFE INSPIRE

If you worry too much about what might be, and wonder too long about what might have been, you will ignore and completely miss what is. Realize that worrying is a misuse of your incredible creative energy. Instead of imagining the worst, imagine the best and how you can bring it about.

Bench Press (Bench Press

On the 3:00 x 3 Sets:
8 Bench Press

*Start First Set at 60% & Build
)

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– 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 heaviest set of 8.

WARM UP

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

6 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 80%.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Space Force (3 Rounds for reps)

“Space Force”

AMRAP 4:

21/16 Calorie Row

16 Alternating Single Arm Hang Dumbbell Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alternating Single Arm Hang Dumbbell Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alternating Single Arm Hang Dumbbell Snatch

12 Push-ups

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: We’ve got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.

– Calorie Row: About 1:00, :50, :40 of work during each interval respectively.

– Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.

– Push-ups: 1-3 sets.

– Score: Total reps during each interval.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 1:00/:50/:40 Time Cap

– 18/15, 15/12, 12/9 Calorie Ski

– 21/16, 18/14, 15/12 Calorie Bike Erg

– 10, 8, 6 Shuttle Runs (25ft Out + 25ft Back = 1)

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press
– Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they’re comfortable holding a hard pace on the rower.

– Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.

Midline Minion (AMRAP – Reps)

Midline

On The Minute x 9:

Min 1: 15 GHD Sit-ups

Min 2: 15 Hip Extensions

Min 3: 50 Double Unders

– Overview: Work diligently during each set of movements. Be looking for places where you can be more efficient or technically sound.

– Each movement should be completed before the 50-second mark of each minute.

– Score: Checkmark

MODIFICATION

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

HIP EXTENSIONS

– Banded or Barbell Good Mornings

– Romanian Deadlifts

– Banded or Barbell Glute Bridges

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 10 Burpees

– 30s Effort On Any Machine