CrossFit Evergreen – CrossFit

:30 second max distance row (Distance)

– 1 attempt for max distance in meters

Abs 1 (Time)

50 floor knee ins

50 suitcases

50 high Russian twists w/ wall ball 20/14

50 flutter kicks

50 floor M&M’s

50 floor wipers

:30 second max distance ski erg (Distance)

– 1 attempt for max distance in meters

weighted Bulgarian Split Squats 1 (Time)

50 split squats each le g with two db’s Rx: anything above 35/anything above 20

:30 second max distance ski erg (Distance)

– 1 attempt for max distance in meters

Abs 1 (Time)

50 floor knee ins

50 suitcases

50 high Russian twists w/ wall ball 20/14

50 flutter kicks

50 floor M&M’s

50 floor wipers

CrossFit Evergreen – CrossFit

:30 second max distance row (Distance)

– 1 attempt for max distance in meters

Abs 1 (Time)

50 floor knee ins

50 suitcases

50 high Russian twists w/ wall ball 20/14

50 flutter kicks

50 floor M&M’s

50 floor wipers

:30 second max distance ski erg (Distance)

– 1 attempt for max distance in meters

weighted Bulgarian Split Squats 1 (Time)

50 split squats each le g with two db’s Rx: anything above 35/anything above 20

:30 second max distance Echo bike (Distance)

– 1 attempt for max distance in meters

Abs 1 (Time)

50 floor knee ins

50 suitcases

50 high Russian twists w/ wall ball 20/14

50 flutter kicks

50 floor M&M’s

50 floor wipers

CrossFit Evergreen – CrossFit

Clean (Clean

On the 3:00 x 3 Sets:
1 Clean

* Start First Working Set at 85% & Build
)

– Athletes should try to build in weight across all 3 sets as long as they are moving well.

– Can be power or squat cleans.

– Score: Weight used for heaviest set.

Build To 85%.

Joker (Time)

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift – 225/155
– Overview: Spicy, grippy couplet comin’ at you today with complimentary hip opening/closing movements, but with some interference on the grip. Keeping this in mind from the start will help you rest less and move more as you chip away at these reps.

– Toes to Bar: 1-2 sets.

– Deadlifts: 1-2 sets.

– Each round has 11 total reps.

– Score: Time to complete work.

MODIFICATION

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

Wall Facing Handstand Push-Ups (5 Rounds for reps)

Wall-Facing Handstand Push-Ups

On The Minute x 5:

4-6 Wall-Facing Handstand Push-ups

– Use these sets to work on improving your form and technique for wall-facing handstand push-ups.

– Keep continuous movement throughout your set. No long pauses at the top (brief ones are okay).

– Take each set to muscular fatigue (this also looks like technique breakdown). You should finish your set knowing you could have squeezied out 1-2 more reps if needed.

– Score: Total Reps. Record 5 sets of reps.

MODIFICATIONS

WALL-FACING HSPU

– Reduce Reps

– Use Riser

– Regular Strict HSPU

– Kipping HSPU

– Double Dumbbell Strict Press

– Pike Push-Ups

– Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

We average 60,000 thoughts a day and 80% of these are negative

So our Inner Critic is certainly winning the battle for bandwidth from our Inner Coach.

Our Inner Critic is the voice that discourages us and keeps us from taking risks. It’s our Ego dressed up in noisy battle armour to keep us exactly where it wants us – safe, secure and same same same – that way it can keep control of us.

You might recognise this as the voice that tells you:

You aren’t talented enough

You aren’t brave enough

You aren’t skinny enough

You aren’t smart enough

We can only experience growth – be it emotional, intellectual, physical or spiritual by pushing out of our comfort zones and listening to our Inner Coach.

Once you have awareness that your Inner Critic’s primary role is to keep us safe then you can be more compassionate towards the negative cacophony in your head and in these moments of awareness the Inner Coach is always there to offer some sage advice and loving kindness.

See how you go this week with befriending your Inner Coach a little more….

C2 Box Sandwich (8 Rounds for reps)

Option B: “C2 Box Sandwich”

On The Minute x 32 Minutes (8 Rounds):

Min 1: Calorie Row

Min 2: Box Jump Overs (20″)

Min 3: Calorie Bike Erg

Min 4: Rest

Score: Add your total calories and reps together each round.

– Overview: We’ve got a 32 minute EMOM today with lots of room to come out too hot and slowly fall off by the end. Athletes should challenge themselves to find their max sustainable pace for each minute of work and maintain that pace through to the end.

– All athletes are jumping over a 20″ box.

– Athletes can transition before full 1:00 interval has ended.

– Sustainable pace is the goal, find calorie and rep numbers you can continue to hit under fatigue.

– Score: total reps. Enter each round of reps for a total number.

– Athletes should aim to be consistent across all 8 rounds with their calories and reps.

– If you are less familiar with your threshold for these movements you may choose to use the first round as your pace setter for what numbers to hit each round after that.

– Athletes have the option to transition from one movement to the other when they want to, but keep in mind sustainability. Staying on one piece for the full minute may not work in your favor.
MODIFICATION

ROW

– Ski

– Run

– Air Run

– Bike Erg

– Echo Bike

– Assault Bike

BIKE

– Ski

– Run

– Air Run

– Row

– Echo Bike

– Assault Bike

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step Overs

– Plate Hops

Roll & Stretch (No Measure)

Thoracic Opener – Try Larger Rollers

Lats, Hip Flexors, Quads, Glutes, Calves

Pigeon on Box

Couch Stretch

Puppy Pose – Side Puppy

Happy Baby

Arms to a T, Knees to Side

CrossFit Evergreen – CrossFit

CFE INSPIRE

We average 60,000 thoughts a day and 80% of these are negative

So our Inner Critic is certainly winning the battle for bandwidth from our Inner Coach.

Our Inner Critic is the voice that discourages us and keeps us from taking risks. It’s our Ego dressed up in noisy battle armour to keep us exactly where it wants us – safe, secure and same same same – that way it can keep control of us.

You might recognise this as the voice that tells you:

You aren’t talented enough

You aren’t brave enough

You aren’t skinny enough

You aren’t smart enough

We can only experience growth – be it emotional, intellectual, physical or spiritual by pushing out of our comfort zones and listening to our Inner Coach.

Once you have awareness that your Inner Critic’s primary role is to keep us safe then you can be more compassionate towards the negative cacophony in your head and in these moments of awareness the Inner Coach is always there to offer some sage advice and loving kindness.

See how you go this week with befriending your Inner Coach a little more….

C2 Box Sandwich (8 Rounds for reps)

Option B: “C2 Box Sandwich”

On The Minute x 32 Minutes (8 Rounds):

Min 1: Calorie Row

Min 2: Box Jump Overs (20″)

Min 3: Calorie Bike Erg

Min 4: Rest

Score: Add your total calories and reps together each round.

– Overview: We’ve got a 32 minute EMOM today with lots of room to come out too hot and slowly fall off by the end. Athletes should challenge themselves to find their max sustainable pace for each minute of work and maintain that pace through to the end.

– All athletes are jumping over a 20″ box.

– Athletes can transition before full 1:00 interval has ended.

– Sustainable pace is the goal, find calorie and rep numbers you can continue to hit under fatigue.

– Score: total reps. Enter each round of reps for a total number.

– Athletes should aim to be consistent across all 8 rounds with their calories and reps.

– If you are less familiar with your threshold for these movements you may choose to use the first round as your pace setter for what numbers to hit each round after that.

– Athletes have the option to transition from one movement to the other when they want to, but keep in mind sustainability. Staying on one piece for the full minute may not work in your favor.
MODIFICATION

ROW

– Ski

– Run

– Air Run

– Bike Erg

– Echo Bike

– Assault Bike

BIKE

– Ski

– Run

– Air Run

– Row

– Echo Bike

– Assault Bike

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step Overs

– Plate Hops

Roll & Stretch (No Measure)

Thoracic Opener – Try Larger Rollers

Lats, Hip Flexors, Quads, Glutes, Calves

Pigeon on Box

Couch Stretch

Puppy Pose – Side Puppy

Happy Baby

Arms to a T, Knees to Side

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

On the 3:00 x 3 Sets:
1 Bench Press

*Start First Working Set at 85% & Build
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter weight used for heaviest set.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

3-2 Zone (2 Rounds for reps)

“3-2 Zone”

AMRAP 3:

20 Burpee Pull-ups

Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:

20 Single Dumbbell Clean & Jerks

Max Burpee Pull-ups

Dumbbell: MRx: 30/25, Rx: 50/35, Rx+: 70/50

– Overview: This workout seems short and sweet with its short time domains for each AMRAP. The goal here should be to see the short time domains and put as hard of an effort as possible in for the full 3 minutes. We can do anything for 3 short minutes, right?! Try to get uncomfortable fast and stay there!

– Burpee Pull-Ups: 1:30 or less in first AMRAP. Pull-up bar should be just out of reach of finger tips. Chin must pass the top of the bar and chest must fully touch the floor.

– Single Dumbbell Clean & Jerks: 1:30 or less in second AMRAP. Both heads of dumbbell must touch the ground between the feet on each rep.

– Goal should be to have about 1:30 for Max Reps in each AMRAP.

– Moderately heavy dumbbell that you can cycle for steady singles throughout both parts.

– Score: Number of reps for each AMRAP.
– Athletes should be to be moving hard for the duration of both 3 minute windows.

– Choose a dumbbell weight that allows for steady moving singles throughout both pieces.

– Rest is almost equal to work time domains, which means we should be recovered enough to put in a second hard effort.

MODIFICATION

SINGLE DUMBBELL CLEAN & JERK

– Reduce Loading

– Reduce Reps

– Hang Power Clean

– Sub Kettlebell

– Empty Barbell Hang Clean & Jerk

BURPEE PULL-UPS

– Reduce Reps

– Reduce Bar Height With Plate

– Burpee to Target

– Regular Burpees

– :90 Calories On Any Machine

Dumbbell Accessory (Checkmark)

Accessory Work

3 x 10 Dumbbell Lunge Variations (5 Each Side):

Set 1: Step Back (Alternating)

Set 2: Step Back to High Knee (5 On Right Then 5 On Left)

Set 3: Jumping (Alternating)

Set 4: Step Back to High Knee

Set 5: Step Back

*Rest As Needed Between Sets

– Athletes should prioritize quality movement throughout all rounds.

– Choose the heaviest weights possible that allow for Unbroken sets.

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

– Sub Single Dumbbell

– Sub Kettlebell

– Remove Loading