CrossFit Evergreen – CrossFit

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
8 Overhead Squats

* Start First Set at 60% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 8 reps starting at about 60% and building across sets if moving well.

– Reps must be unbroken to be considered Rx.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

CrossFit Evergreen – CrossFit

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
8 Overhead Squats

* Start First Set at 60% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 8 reps starting at about 60% and building across sets if moving well.

– Reps must be unbroken to be considered Rx.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Over The Rainbow (Time)

“Over The Rainbow”

3 Rounds:

12 Overhead Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85

12 Lateral Barbell Burpees

Directly Into…

3 Rounds:

12 Wallballs MRx: 14/10, Rx: 20/14

12 Lateral Barbell Burpees

– Overview: Another two sets of 3 rounds back to back today, meaning no rest when transitioning from the first 3 rounds to the next 3 rounds. Keeping heart rate and breathing in check becomes important quickly in order to maintain a consistent effort throughout this piece.

– Overhead Squats: Unbroken.

– Lateral Barbell Burpees: About 1:00 of work.

– Wallballs: Less than 1:00.

– Score: Total time to complete all work.

MODIFICATION

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– Calories On Any Machine (1:00 Cap)

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 21 Air Squats
– Athletes should try to come out at a consistent pace but not too fast so that they can maintain their sets and intensity in the back half.

– Full arm fatigue is a big factor today, overhead squats are meant to be challenging and will affect our pace on the wallballs if we let our breathing get away in the first half.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

– Winston Churchill

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
8 Overhead Squats

* Start First Set at 60% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 8 reps starting at about 60% and building across sets if moving well.

– Reps must be unbroken to be considered Rx.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Over The Rainbow (Time)

“Over The Rainbow”

3 Rounds:

12 Overhead Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85

12 Lateral Barbell Burpees

Directly Into…

3 Rounds:

12 Wallballs MRx: 14/10, Rx: 20/14

12 Lateral Barbell Burpees

– Overview: Another two sets of 3 rounds back to back today, meaning no rest when transitioning from the first 3 rounds to the next 3 rounds. Keeping heart rate and breathing in check becomes important quickly in order to maintain a consistent effort throughout this piece.

– Overhead Squats: Unbroken.

– Lateral Barbell Burpees: About 1:00 of work.

– Wallballs: Less than 1:00.

– Score: Total time to complete all work.

MODIFICATION

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– Calories On Any Machine (1:00 Cap)

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 21 Air Squats
– Athletes should try to come out at a consistent pace but not too fast so that they can maintain their sets and intensity in the back half.

– Full arm fatigue is a big factor today, overhead squats are meant to be challenging and will affect our pace on the wallballs if we let our breathing get away in the first half.

CrossFit Evergreen – CrossFit

Puffed and buffed (Time)

4 rounds of 10 reps each (each side when required)

Compression sits, legs over KB

Kneeling kb halos w/ press out (lighter)

standing kb side bends (heavier)

bear planks w/ kb passes side 2 side (medium weights)

Reeves alternating db rows (medium weights)

db lateral raises (light to medium)

db alternating front double raises w/ hold (light)

db triceps pullover on bench (length) (medium)
This workout will take a lot of weights. We may not have enough, so before grabbing weights, let’s see who is in class and we might have to work together and share weights.

CrossFit Evergreen – CrossFit

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 single-unders

F: 95lb

M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here

CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here

CrossFit Games Open 24.2 Scaled (Ages 55+) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 single-unders

F: 65lb

M: 95lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Scaled (Ages 55+) click here

CrossFit Games Open 24.2 Foundations (All Ages) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

30 strokes on the rower

10 deadlifts

50 single-unders or jumping jacks

F: 55lb*

M: 75lb*

*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 24.2 Foundations (All Ages) click here

CrossFit Evergreen – CrossFit

CFE INSPIRE

How we spend our days is, of course, how we spend our lives. What we do with this hour, and that one, is what we are doing. A schedule defends from chaos and whim. It is a net for catching days. It is a scaffolding on which a worker can stand and labor with both hands at sections of time. A schedule is a mock-up of reason and order—willed, faked, and so brought into being; it is a peace and a haven set into the wreck of time; it is a lifeboat on which you find yourself, decades later, still living.

~Annie Dillard

Hip, Hip, Hooray! (AMRAP – Reps)

Option B: “Hip, Hip, Hooray!”

On the Minute x 20 [5 Rounds]:

Minute 1: Bike Calories

Minute 2: Box Jumps (24″/20″)

Minute 3: Air Squats

Minute 4: Rest

– Athletes should prioritize quality movement during each minute of work.

– Score: Lowest round of total reps. Record any other notes in your workout notes section.

– Athletes should aim to take about the same amount of time on their 1st and 2nd bike, as well as their 1st and 2nd runs. This means playing it smart early when you feel fresh and pushing that pace once we’re breathing heavy.

– Sit-ups should be where you find a steady and consistent pace that allows you to catch your breathe a bit between your runs and bikes.

MODIFICATION

BIKE

– Ski/Row/Air Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

AIR SQUATS

– Reverse Lunges

– Squat to Box/Bench
WARM-UP

1 Round:

1:00 Bike

:30 Box Jumps

:30 Air Squats

Cool Down Time (AMRAP – Reps)

Forward Bend on Box w/ Kettle Bell

Pigeon on box

Front Rack on Box

Cat/Cow

Puppy Pose

Scorpions

Cobra

Knees to chest

Knees Together to side truck stretch