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! (5 Rounds for 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 (No Measure)

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

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! (5 Rounds for 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 (No Measure)

KB Forward fold on box

Pigeon on box with lacrosse ball

Front rack on box

Scapula release with lacrosse ball

Cat/Cow

Frog with puppy pose

Cobra

Bow pose

Z sit with side bend

Neck – shrug, side and back, seated bend, pike spine, tall

CrossFit Evergreen – CrossFit

CFE INSPIRE

The statement ” It’s not about winning or losing, it’s how you play the game ” emphasizes the importance of sportsmanship, fair play, and personal growth rather than solely focusing on the outcome. It suggests that the manner in which one engages in a competition or activity can be more valuable than the ultimate result.

Push Jerk (Push Jerk

On the 3:00 x 3 Sets:
8 Push Jerks

*Start First Set at 60% & Build

)

– Barbell should be taken from a rack.

– Athletes should build in weight across 3 sets.

– Reps should be completed unbroken.

– Score: Enter heaviest weight used.

MODIFICATION

– Push Press

– Split Jerks

– Sub Dumbbells

Mr. Goodbar (Time)

“Mr. Goodbar”

For Time:

1 Power Clean + 9 Push Jerks

2 Power Clean + 8 Push Jerks

3 Power Clean + 7 Push Jerks

4 Power Clean + 6 Push Jerks

5 Power Clean + 5 Push Jerks

6 Power Clean + 4 Push Jerks

7 Power Clean + 3 Push Jerks

8 Power Clean + 2 Push Jerks

9 Power Clean + 1 Push Jerk

Barbell: MRx: 95/55, Rx: 115/75, Rx: 135/95

Time Cap: 10 Minutes

– Overview: Nice little barbell cycling piece today, aiming to hang onto unbroken sets of push jerks throughout. Choosing smart places to rest and a consistent but quick strategy on the power cleans will be important once we get a few rounds deep.

– Power Cleans: Should be at minimum completed in consistent, quick singles today.

– Push Jerks: Unbroken throughout all rounds.

– Score: Time to complete work.
– Athletes who are confident in their barbell cycling with the prescribed weight today may choose to cycle sets on the power cleans so long as they’re staying unbroken on the push jerks.

– Choosing to take a longer break prior to your final power clean on each set may make hanging onto the bar for push jerks a little easier.

MODIFICATION

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

Accessory Minion (Checkmark)

Accessory

A. 2×6 Staggered Stance RDL (Each Side)

B. 2×12 Dumbbell Bench Press

C. 2×24 Banded Pull Aparts

– Athletes should prioritize quality movement for all sets.

– Choose weights that allow for unbroken sets and moving well.

– Score: Work completed. Log any other information in your workout notes section.

MODIFICATION

– Sub Dumbbells

– Sub Barbell

– Sub Kettlebells

CrossFit Evergreen – CrossFit

CFE INSPIRE

The statement ” It’s not about winning or losing, it’s how you play the game ” emphasizes the importance of sportsmanship, fair play, and personal growth rather than solely focusing on the outcome. It suggests that the manner in which one engages in a competition or activity can be more valuable than the ultimate result.

Push Jerk (Push Jerk

On the 3:00 x 3 Sets:
8 Push Jerks

*Start First Set at 60% & Build

)

– Barbell should be taken from a rack.

– Athletes should build in weight across 3 sets.

– Reps should be completed unbroken.

– Score: Enter heaviest weight used.

MODIFICATION

– Push Press

– Split Jerks

– Sub Dumbbells

Mr. Goodbar (Time)

“Mr. Goodbar”

For Time:

1 Power Clean + 9 Push Jerks

2 Power Clean + 8 Push Jerks

3 Power Clean + 7 Push Jerks

4 Power Clean + 6 Push Jerks

5 Power Clean + 5 Push Jerks

6 Power Clean + 4 Push Jerks

7 Power Clean + 3 Push Jerks

8 Power Clean + 2 Push Jerks

9 Power Clean + 1 Push Jerk

Barbell: MRx: 95/55, Rx: 115/75, Rx: 135/95

Time Cap: 10 Minutes

– Overview: Nice little barbell cycling piece today, aiming to hang onto unbroken sets of push jerks throughout. Choosing smart places to rest and a consistent but quick strategy on the power cleans will be important once we get a few rounds deep.

– Power Cleans: Should be at minimum completed in consistent, quick singles today.

– Push Jerks: Unbroken throughout all rounds.

– Score: Time to complete work.
– Athletes who are confident in their barbell cycling with the prescribed weight today may choose to cycle sets on the power cleans so long as they’re staying unbroken on the push jerks.

– Choosing to take a longer break prior to your final power clean on each set may make hanging onto the bar for push jerks a little easier.

MODIFICATION

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

Accessory Minion (Checkmark)

Accessory

A. 2×6 Staggered Stance RDL (Each Side)

B. 2×12 Dumbbell Bench Press

C. 2×24 Banded Pull Aparts

– Athletes should prioritize quality movement for all sets.

– Choose weights that allow for unbroken sets and moving well.

– Score: Work completed. Log any other information in your workout notes section.

MODIFICATION

– Sub Dumbbells

– Sub Barbell

– Sub Kettlebells

CrossFit Evergreen – CrossFit

CFE INSPIRE

“When I step onto the court, I don’t have to think about anything. If I have a problem off the court, I find that after I play, my mind is clearer and I can come up with a better solution. It’s like therapy. It relaxes me and allows me to solve problems.”

-Michael Jordan (Basketball Legend)

Strict Little Devil (Time)

“Strict Little Devil”

5 Rounds For Time:

800m Run

8 Strict Pull-ups

12 Single Arm Devil Press MRx:30/15, Rx:40/25, Rx+: 50/35

Time Cap: 40 Minutes

– Overview: Long cardio piece with some strict pulling and some extra grip fatigue with the single arm devil press. Grip may become a factor quickly if we aren’t breaking from the beginning to maintain our breathing and resting those forearms. Try not to get pulled out too early and save some gas for a push in the final round.

– Run: About 4:00 of work.

– Strict Pull-ups: :40 or less of work in 1-2 sets.

– Single Arm Devil Press: 2:00 or less of work.

– Score: Time to complete work.

MODIFICATION

800M RUN

– Reduce Distance

– 4:00 Time Cap

– 1000m Row

– 640m Ski

– 1600m Bike

– 600m Air Run

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DEVILS PRESS

– Reduce Reps

– Reduce Loading

– Single Dumbbell Power Snatch

– Single Dumbbell Burpee Deadlift

– Burpee To Target

– Single Kettlebell Hang Clean & Jerk

– Single Kettlebell Russian Swings
– Athletes should aim to maintain a consistent running pace across all 5 rounds.

– Since pull-ups should only be broken once to maintain consistent movement, breaking from the beginning may allow you to give a push at the end to finish strong.

– Devil press should be a smooth and consistent set to allow for catching your breath before heading out on the next run.

WARM UP

1 Round:

100m Run, ski, bike or row

4 Strict Pull-ups

4 Single Arm Devil Press

CrossFit Evergreen – CrossFit

CFE INSPIRE

“When I step onto the court, I don’t have to think about anything. If I have a problem off the court, I find that after I play, my mind is clearer and I can come up with a better solution. It’s like therapy. It relaxes me and allows me to solve problems.”

-Michael Jordan (Basketball Legend)

Strict Little Devil (Time)

“Strict Little Devil”

5 Rounds For Time:

800m Run

8 Strict Pull-ups

12 Single Arm Devil Press MRx:30/15, Rx:40/25, Rx+: 50/35

Time Cap: 40 Minutes

– Overview: Long cardio piece with some strict pulling and some extra grip fatigue with the single arm devil press. Grip may become a factor quickly if we aren’t breaking from the beginning to maintain our breathing and resting those forearms. Try not to get pulled out too early and save some gas for a push in the final round.

– Run: About 4:00 of work.

– Strict Pull-ups: :40 or less of work in 1-2 sets.

– Single Arm Devil Press: 2:00 or less of work.

– Score: Time to complete work.

MODIFICATION

800M RUN

– Reduce Distance

– 4:00 Time Cap

– 1000m Row

– 640m Ski

– 1600m Bike

– 600m Air Run

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DEVILS PRESS

– Reduce Reps

– Reduce Loading

– Single Dumbbell Power Snatch

– Single Dumbbell Burpee Deadlift

– Burpee To Target

– Single Kettlebell Hang Clean & Jerk

– Single Kettlebell Russian Swings
– Athletes should aim to maintain a consistent running pace across all 5 rounds.

– Since pull-ups should only be broken once to maintain consistent movement, breaking from the beginning may allow you to give a push at the end to finish strong.

– Devil press should be a smooth and consistent set to allow for catching your breath before heading out on the next run.

WARM UP

1 Round:

100m Run, ski, bike or row

4 Strict Pull-ups

4 Single Arm Devil Press

Accessory Abs (Checkmark)

Accessory

3 Super Sets of:

15-20 Kneeling Banded Crunches

15-20 Hanging Hollows

– Athletes should prioritize quality movement across all 3 supersets.

– Choose a band that allows you to get your elbows to your knees and control your return to the starting position.

– Hollows should be controlled for all reps, starting at neutral and compressing ribs to hips to create hollow with toes in front of body with straight legs.

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