CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Cleans and Box Work (Weight)

Explosiveness

4 Supersets:

2 Hang Power Snatches @ 70%

2 High Box Jumps

Rest 1-2 Minutes Between Sets

– Athletes should prioritize being as explosive as possible across all 4 supersets.

– Score: Weight used for hang power snatches. Add any other notes to your workout notes section.
WARM UP

:30 Empty barbell good mornings

5 Empty barbell behind the neck push press

5 Empty barbell snatch deadlifts

5 Empty barbell hang muscle snatches

5 Empty barbell hang power snatches

5 Low Box Jumps

6 Hang Power Snatches @ Light Weight

3 Moderate Height Box Jumps

4 Hang Power Snatches @ Moderate Weight

2 High Box Jumps

Build To 70%

MODIFICATION

HANG POWER CLEANS

– Reduce Percentage

– Sub Dumbbell

– Kettlebell Swings

HIGH BOX JUMPS

– Max Broad Jumps

– Max Height Vertical Jumps

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (No Measure)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Cleans and Box Work (Weight)

Explosiveness

4 Supersets:

2 Hang Power Snatches @ 70%

2 High Box Jumps

Rest 1-2 Minutes Between Sets

– Athletes should prioritize being as explosive as possible across all 4 supersets.

– Score: Weight used for hang power snatches. Add any other notes to your workout notes section.
WARM UP

:30 Empty barbell good mornings

5 Empty barbell behind the neck push press

5 Empty barbell snatch deadlifts

5 Empty barbell hang muscle snatches

5 Empty barbell hang power snatches

5 Low Box Jumps

6 Hang Power Snatches @ Light Weight

3 Moderate Height Box Jumps

4 Hang Power Snatches @ Moderate Weight

2 High Box Jumps

Build To 70%

MODIFICATION

HANG POWER CLEANS

– Reduce Percentage

– Sub Dumbbell

– Kettlebell Swings

HIGH BOX JUMPS

– Max Broad Jumps

– Max Height Vertical Jumps

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (AMRAP – Reps)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
Is this time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds. Or we can also work on Ring muscle ups as your skill work.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
1 Overhead Squat

*Start First Working Set at 85% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 1 rep starting at about 85% and build across sets if moving well.

– 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

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (AMRAP – Reps)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
It’s time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
1 Overhead Squat

*Start First Working Set at 85% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 1 rep starting at about 85% and build across sets if moving well.

– 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

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (Checkmark)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
It’s time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds.

CrossFit Evergreen – CrossFit

CFE INSPIRE

You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind. -Dale Carnegie

Back Squat (Strength Accessory

4 Sets:
6 Back Squats @ 70-75%

Rest 1-2 Minutes Between Sets
10:00 min. of work.)

– Barbell should come from a rack.

– Athletes should aim to hit 70-75% for all 4 sets as long as they are moving well.

– Score: Enter weight used. Use same weight across all sets

MODIFICATION

– Reduce Percentages

– Box Squat

– Front Squat

The Dirty Bubble (AMRAP – Rounds and Reps)

“The Dirty Bubble”

AMRAP 9:

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

21/15 Calorie Row

Rest 3 Minutes

AMRAP 9:

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

21/15 Calorie Row

– Overview: We’ve got a big conditioning piece here with total body Push and total body Pull movements. Not much room for rest and breathing will quickly become a factor because both movements spike our heart rate quickly if we lose control early on.

– Wallballs: 1 minute or less.

– Row: 1 minute or less.

– Score: Sum total of rounds plus reps.
– Athletes should try to reduce rest and transition time between movements.

– With big rest between each 9 minute interval we’ll be mostly recovered by the time the second interval starts.

– Push hard during first AMRAP to get a feel for this pair of movements under high intensity, but not so hard that we won’t have enough energy in the tank to work harder and beat our first score in the second AMRAP.

MODIFICATION

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target height

– Single/Double Dumbbell Thrusters

– Empty Barbell Thrusters

– 25 Air Squats

CALORIE ROW

– Reduce Calories

– 1:00 Time Cap

– 18/12 Calorie Ski

– 21/15 Calorie Bike Erg

– 200m Run