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.

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

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

*Start First Set at 60% & Build
)

– Barbell should come from a rack.

– Athletes should build across sets if moving well and unbroken.

– Score: Enter heaviest weight used. Record any other weights in your workout notes.

modification

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Barbell Hip Thrusters (Weight)

Barbell Hip Thrusts

5 Sets [Same Weight Across]:

10 Barbell Hip Thrusts

* Rest 1 Minute Between Sets

– Athletes should prioritize quality movement for all 5 sets.

– Choose weight that is challenging but allows you to get to full extension at the top for all 10 reps.

– Score: Load used for all 5 sets.
MODIFICATION

– Sub Dumbbell (Heavy)

Tenderloins (Time)

“Tenderloins”

3 Rounds:

12/9 Calorie Row

12 Front Squats

Directly into…

3 Rounds:

12/9 Calorie Row

12 Deadlifts

Barbell: MRx: 115/75, Rx: 135/95, Rx+: 155/105

– Overview: We’ve got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you’ll be able to move much faster on the bar, even if you don’t want to.

– Row: Less than 1:00 of work.

– Front Squats: 1-2 sets.

– Deadlifts: Unbroken sets.

– Score: Time to complete work.
– Athletes should find the front squat weight challenging but be able to move smoothly through their reps.

– Deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.

– Choose a pace on the rower that lets you try to keep your breathing under control during the first 3-4 rounds.

– When you get into the deadlift rounds we should be picking up the pace on the bar all the way until the end with the light weight.

MODIFICATION

CALORIE ROW

– Reduce Reps

– :45 Time Cap (On Any Machine)

– 12/9 Calorie Ski/Bike Erg

– 10/8 Calorie Echo/Assault Bike

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 18 Air Squats

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

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

*Start First Set at 60% & Build
)

– Barbell should come from a rack.

– Athletes should build across sets if moving well and unbroken.

– Score: Enter heaviest weight used. Record any other weights in your workout notes.

modification

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Barbell Hip Thrusters (Weight)

Barbell Hip Thrusts

5 Sets [Same Weight Across]:

10 Barbell Hip Thrusts

* Rest 1 Minute Between Sets

– Athletes should prioritize quality movement for all 5 sets.

– Choose weight that is challenging but allows you to get to full extension at the top for all 10 reps.

– Score: Load used for all 5 sets.
MODIFICATION

– Sub Dumbbell (Heavy)

Tenderloins (Time)

“Tenderloins”

3 Rounds:

12/9 Calorie Row

12 Front Squats

Directly into…

3 Rounds:

12/9 Calorie Row

12 Deadlifts

Barbell: MRx: 115/75, Rx: 135/95, Rx+: 155/105

– Overview: We’ve got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you’ll be able to move much faster on the bar, even if you don’t want to.

– Row: Less than 1:00 of work.

– Front Squats: 1-2 sets.

– Deadlifts: Unbroken sets.

– Score: Time to complete work.
– Athletes should find the front squat weight challenging but be able to move smoothly through their reps.

– Deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.

– Choose a pace on the rower that lets you try to keep your breathing under control during the first 3-4 rounds.

– When you get into the deadlift rounds we should be picking up the pace on the bar all the way until the end with the light weight.

MODIFICATION

CALORIE ROW

– Reduce Reps

– :45 Time Cap (On Any Machine)

– 12/9 Calorie Ski/Bike Erg

– 10/8 Calorie Echo/Assault Bike

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 18 Air Squats

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

Move over Shaky Jake, there’s a NEW KID ON THE BLOCK (AMRAP – Reps)

1 person works, 1 person does alternate work

In teams of two or more, do the following in a 35 minute time cap Partner ab work out:

Both partners must be moving to count the reps.

100 floor wipers (50/50) Alt work: elbows 2 hands plank

100 V ups (50/50) Alt work: hanging knee raises

100 high Ru twists with wall ball 20/14 (50/50) Alt work: kneeling wood chops Rx: 25/15 Rx+: 35/30

100 floor knee-ins (50/50) Alt work: floor M&M’s with wall ball 20/14

100 suitcase abs (50/50) Alt work: wall sit w/ wall ball & hands behind head, back 2 wall 20/14

100 flutter kicks EACH! Alt work: hanging “low” flutter kicks

CrossFit Evergreen – CrossFit

Move over Shaky Jake, there’s a NEW KID ON THE BLOCK (Time)

1 person works, 1 person does alternate work

In teams of two or more, do the following in a 35 minute time cap Partner ab work out:

Both partners must be moving to count the reps.

100 floor wipers (50/50) Alt work: elbows 2 hands plank

100 V ups (50/50) Alt work: hanging knee raises

100 high Ru twists with wall ball 20/14 (50/50) Alt work: kneeling wood chops Rx: 25/15 Rx+: 35/30

100 floor knee-ins (50/50) Alt work: floor M&M’s with wall ball 20/14

100 suitcase abs (50/50) Alt work: wall sit w/ wall ball & hands behind head, back 2 wall 20/14

100 flutter kicks EACH! Alt work: hanging “low” flutter kicks

CrossFit Evergreen – CrossFit

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here