CrossFit Evergreen – CrossFit

CFE INSPIRE

“Never confuse movement, with action” – Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Barbell Floor Press (Weight)

Barbell Floor Press

On the 1:30 x 7 Sets:

2 Barbell Floor Press

*Build In Weight

*Score Heaviest Set

– Athletes should prioritize quality movement for each set while building in weight.

– Score: Heaviest successful weight.
WARM UP

:30 Plank Scap Push-ups

:30 Plank Shoulder Taps

3 x :05 Descent Push-up Negatives

6 Empty Barbell Floor Press

Build To Starting Weight

MODIFICATION

– Sub Dumbbells

Public Property (Time)

“Public Property”

5 Rounds For Time:

30/24 Calorie Bike Erg

10 Hang Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95

10 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95

Time Cap: 25 Minutes

– Overview: Today’s piece is a longer bike set with some big sets on the barbell, making it a heavy leg emphasis with some heavy breathing. Athletes will need to balance their paces on each to allow for quick transition from one movement to the next.

– Bike: 2 minutes or less.

– Hang Power Cleans: 30 seconds or less in 1-2 sets.

– Athletes cannot hang squat clean into first front squat rep, completely stand up final power clean before initiating your front squats.

– Front Squats: 1 minute or less. Light to moderate front squat weight in unbroken sets.

– Score: Total time to complete work.
– Athletes may choose to break at 9 reps on the hang power cleans in order to take a quick break and use their 10th hang power clean to get themselves set for their unbroken 10 front squats.

– Attempt to control breath rate on the bike to allow for quicker transition to the barbell each round.

– A lower damper on the bike at an 80+ RPM pace will help to reduce some leg fatigue for the front squats.

MODIFICATION

30/24 CALORIE BIKE

– Reduce Reps

– 2:00 Time Cap

– 30/24 Calorie Row

– 25/20 Calorie Ski

– 400m Run

– 300m Air Run

HANG POWER CLEANS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 20 Air Squats

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