CrossFit Evergreen – CrossFit

Minesweeper (5 Rounds for reps)

“Minesweeper”

On the Minute x 20 [5 Rounds]:

Minute 1: Row Calories

Minute 2: Double Unders

Minute 3: AbMat Sit-ups

Minute 4: Rest

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

– Score: Total reps for each round. Record any other notes in your workout notes section.

MODIFICATION

ROW

– Ski/Bike Erg/Air Run/Run

DOUBLE UNDERS

– Reduce Reps

– Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

SIT-UPS

– Hollow Rocks

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Often it isn’t the mountains ahead that wear you out, it’s the little pebble in your shoe.”

Muhammad Ali

Hang Power Clean (Hang Power Clean

On the 3:00 x 3 Sets:
8 Hang Power Cleans

* Start First Set at 60% & Build
)

– Athletes should complete sets unbroken, may rest at the shoulder or hip but barbell should not go back to the floor.

– Score: Load used for heavy set of 8.

MODIFICATION

– Reduce Starting Percentage

– Sub Dumbbells/Kettlebells

Plywood (Time)

“Plywood”

3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

Rest 1 Minute

2 Rounds:

10 Deadlifts

10 Hang Power Cleans

10 Front Squats

Rest 1 Minute

1 Round:

15 Deadlifts

15 Hang Power Cleans

15 Front Squats

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: Very DT-ish barbell only conditioning piece today! Starting with low volume and more rounds and moving toward higher volume and less rounds means spiked breathing and heart rate if we aren’t trying to control it from the start. Goal should be to make the most of that rest between intervals so that we can keep the intensity high through all three parts today.

– Same barbell for all three movements and all three rounds today.

– Weight should be something that you can hold onto for at least 15 reps unbroken when fresh to keep the intensity high.

– Score: Total time to complete work including rest.
– Athletes should consider that smooth is fast today, we want to hold onto that barbell unbroken or take smart breaks.

– Leave 1 rep per movement if you are going to rest so that you can use that final rep to set up for your next movement.

MODIFICATION

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

HANG POWER CLEAN

– Reduce Loading

– Sub Dumbbells

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 10/20/30 Air Squats

Ring Muscle Up Skill Work (Checkmark)

Ring Muscle-Ups

2 Sets:

50% of Max Ring Muscle-ups

• Rest 1:00-2:00 Between Sets

• If you don’t have ring muscle-ups, complete:

5:00 Ring Muscle-up Practice, then…

3 Sets:

5-10 Strict Ring Dips

5-10 False Grip Ring Rows

– Overview: These are submaximal sets to help keep you sharp at this skill. No rep should ever be in question and you should move the same every rep.

– Focus on a long, streamlined body, an aggressive hip extension, and a very quick turnover of the elbows.

– Score: 2 Sets of Reps checkmark

MODIFICATION

RING MUSCLE-UPS

– Bar Muscle-Ups

– Jumping Ring Muscle-Ups

– Banded Bar Muscle-Ups

– Ring Dips

– Bar Dips

– Chest-To-Bar Pull-ups

– Double Dumbbell Devil Presses
WARM UP

With a Band:

10 Overhead Banded Tricep Extensions

10 Overhead Band Pass-throughs

20 Band Pull-aparts

On The Rings:

10 Kipping Swings

3 Muscle-up Turnovers (no press out)

5 Kipping Swings

2 Ring Muscle-ups

• Rest as needed between each

CrossFit Evergreen – CrossFit

CFE INSPIRE

Do not let fear diminish you. Fear will be a player in your life but it doesn’t have to be a dictator in your happiness or inner peace. You are the source of your fear, not your circumstances. The choice is yours.

Ask yourself, “Are you more motivated by the possibility of success or the fear of failure?”

Everything you’ve always wanted is on the other side of fear.

Take the risk and explore the best version of yourself in the unknown. Don’t be driven by fear but by the positive outcome of what might become. Visualize your success over and over, and hold the image of it in your mind. Your focus will then be redirected to the things that you desire, rather than the things that you don’t want — to fulfillment, rather than fear.

Back Squat (Back Squat

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

*Start First Set at 60% & Build
)

– Barbell should come from a rack.

– Athletes should aim to build each set as long as they are still moving well.

– Score: Enter weight used for heaviest set of 3.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Hole In The Wall (5 Rounds for reps)

“Hole In The Wall”

Every 2 Minutes x 5 Rounds:

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

Max Dumbbell Snatches MRx: 30/20, Rx: 40/25, Rx:+: 50/35

– Overview: We’ve got a real pacing and breathing test to kick off this workout. How well do you know how your body holds up during 10 minutes of constant work, where the goal is more reps? Don’t let yourself get pulled out in the early sets and try to save

– Wallballs: 1 minute or less of work.

– Dumbbell Snatches: 1 minute or more of work.

– Score: Total number of dumbbell snatches.

– Athletes confident in this wallball weight and height may choose to go unbroken on their wallballs to allow for a little more transition time to move to their dumbbell.

– Athletes less comfortable with this wallball weight and height may choose to scale down to allow for unbroken or break their sets from the beginning to allow smooth transition and consistent movement through dumbbell snatches.
MODIFICATION

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 35 x Air Squats

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

Body Care (Checkmark)

Body Care

3 Sets:

10 Single-Leg Dumbbell Box Step-ups (Left Leg)*

10 Single-Leg Dumbbell Box Step-ups (Right Leg)*

100ft Single-Arm Overhead & Farmer’s Carry Walk (Left Arm Overhead)**

100ft Single-Arm Overhead & Farmer’s Carry Walk (Right Arm Overhead)**

*Two dumbbells, one in each hand at your side.

**One arm will be in a locked-out position overhead with a dumbbell and the other arm will be holding a dumbbell at the side.

– Overview: This training piece is meant to be rejuvenating and not taxing. The aim is to bring better blood supply to the working muscles for better recovery of damaged tissue. Work at a level that stimulates a burning sensation in your muscles, but is not fatiguing. Your muscles should not be fatigued to the point you need large amounts of rest between movements.

– Choose your own load and box height to achieve the intended stimulus.

– Rest as needed between movements and sets.

– Score: Mark completed for the work.

MODIFICATION

DUMBBELL BOX STEP-UPS

– Unweighted Box Step-ups

– Reduce Reps/Loading/Box Height

– Kettlebell Box Step-ups

– Dumbbell Walking Lunges

– Dumbbell Reverse Lunges

OVERHEAD & FARMER’S CARRY WALK

– Double Dumbbell Overhead Walk

– Double Dumbbell Front Rack Walk

– Farmer’s Carry Walk

– Sandbag Bear Hug Carry

CrossFit Evergreen – CrossFit

CFE INSPIRE

“ The more time you spend complaining about what you deserve, the less time you have to focus on what you can create. Focus on what you can control. ”

Strict Weighted Pull Ups 5 Sets (5 Rounds for weight)

Strict Weighted Pull-ups

For Total Load:

4-4-3-2-1

Rest 1-2 Minutes Between Sets.

– Use a weight belt or squeeze a dumbbell between the legs.

– Athletes should look to go heavier than last week.

– If you are unable add any weight, perform bodyweight pull-ups or use bands.

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

– Score: Sum total of all five sets.
WARM UP

8 Scap Retractions

4 Strict Pull-ups

4 Light Weight Strict Pull-Ups

Build To A Heavy Set Of 2 Reps.

MODIFICATION

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*TIME CAP: 35 MIN.

MODIFICATION

100M RUN

– Reduce Distance

– :45 Time Cap

– 125m Row

– 80m Ski

– 200m Bike

PULL-UPS

– Reduce Reps

– Banded

– Strict [Reduce Reps]

– Ring Rows

– Alternating Dumbbell Plank Rows

BURPEES

– Reduce Reps

– :45 Cap

– 7 Cals On Any Machine

– Push-Ups

CrossFit Evergreen – CrossFit

Not Bulgarians (AMRAP – Reps)

4 rounds of 1 minute work/ :30s rest of the following for reps:

wall swivels

suitcase abs

wall sit w/ wall ball and hands behind head (60 available reps) Rx: 20/14

kneeling wood chops w/ dumbbell Rx: 25/20 and above

seated, inside knee, db preacher curl Rx: 20/15 and above

single db pullovers Rx: 25/20 and above

single leg db RDL’s Rx: 25/20 and above

CrossFit Evergreen – CrossFit

Not Bulgarians (AMRAP – Reps)

4 rounds of 1 minute work/ :30s rest of the following for reps:

wall swivels

suitcase abs

wall sit w/ wall ball and hands behind head (60 available reps) Rx: 20/14

kneeling wood chops w/ dumbbell Rx: 25/20 and above

seated, inside knee, db preacher curl Rx: 20/15 and above

single db pullovers Rx: 25/20 and above

single leg db RDL’s Rx: 25/20 and above