CrossFit Evergreen – CrossFit

CFE INSPIRE

Your inner critic will bully you every chance it gets. Take back your power and nurture your inner coach.

Stronger Together

Strict Weighted Pull Ups – 3 (Checkmark)

Strict Weighted Pull-ups

For Total Load:

3-3-3-3-3

*Rest 1-2 Minutes Between Sets
– Use a weight belt or squeeze a dumbbell between the legs.

– If you are unable add any weight, perform bodyweight pull-ups or use bands a progress harder as you go.

– Must be unbroken sets with palms facing away to be considered “Rx”.

– Score: Checkmark. Load used for each set can be put in notes.

MODIFICATION

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Mr. Joshua (Time)

5 Rounds for Time

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
– Overview: This is a repeat workout from 8/19/23. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

– Run: Should be completed in less than 2:15 each round.

– Sit-Ups: Reps should be completed in less than 1:30 each round.

– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 45s each round.

– Score: Total time. If capped, add 1s for every missed rep.

MODIFICATION

400 METER RUN

– Reduce Distance

– 500m/400m Row

– 400m/300m Ski

– 1000m/800m Bike

– 300m Air Run

SIT-UPS

– Reduce Reps

– GHDSU

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

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

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

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