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

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

You can control any situation if you first control yourself . Most people consider life a battle, but it is not a battle, it is a game. Man must prepare for the thing he has asked for, when there isn’t the slightest sign of it in sight. Man can only receive what he sees himself receiving.

Snatch (Snatch

Set 1: 3 Snatches @ 50%
Set 2: 2 Snatches @ 60%
Set 3: 2 Snatches @ 70%
Set 4: 1 Snatch @ 75%
Set 5: 1 Snatch @ 80%
Set 6: 12 Snatches @ 80%

Rest 1 Minute btwn sets)

– Use one bar & change the weights yourself.

– Reps can be performed as squat snatches or power snatches.

– Reps do not need to be touch and go but athletes should not take more than 5-10 seconds between each rep.

– Score: Weight used for 12 snatches. Or record weight and how many snatches completed.

MODIFICATION

– Power Snatch + Overhead Squat

– Overhead Squats

– Single Dumbbell Squat Snatch

– Single Dumbbell Overhead Squat

– Single Dumbbell Power Snatch

Wild Thing (Time)

“Wild Thing”

For Time:

4,000/3,600 Meter Bike Erg

2,000/1,800 Meter Row

100 Dumbbell Snatches MRx:30/15, Rx:40/25, Rx+:50/35

Performed As Intervals:

2 Minute Work

1 Minute Rest

38 Minute Time Cap

– Overview: Interval style piece, which means we’re looking for good, hard pushes during work periods, and slowing down our breathing as best we can during the short rest.

– Bike Erg: Minimum of 1000/900 meter per 2:00 interval.

– Row: 500/450 meter row per 2:00 interval.

– Dumbbell Snatches: At least 20 snatches during each 2:00 interval.

– Time cap allows for 13 total intervals.

– Score: Total time to complete work.

– Athletes will need to find a happy medium between pushing hard and keeping breathing manageable.

– Focus on a fully extended leg drive before pulling with your arms on the Rower. Being as efficient as possible on the rower will help to save our grip and pull to move quickly on the alternating dumbbell snatches.
MODIFICATION

4000M BIKE

– Reduce Distance

– 8:00 Time Cap (4 Intervals)

– 2000m Row

– 1600m Ski

– 1600m Run

– 1200m Air Run

2000M ROW

– Reduce Distance

– 8:00 Time Cap (4 Intervals)

– 1600m Ski

– 4000m Bike

– 1600m Run

– 1200m Air Run

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Dumbbell Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

You can control any situation if you first control yourself . Most people consider life a battle, but it is not a battle, it is a game. Man must prepare for the thing he has asked for, when there isn’t the slightest sign of it in sight. Man can only receive what he sees himself receiving.

Wild Thing (Time)

“Wild Thing”

For Time:

4,000/3,600 Meter Bike Erg

2,000/1,800 Meter Row

100 Dumbbell Snatches MRx:30/15, Rx:40/25, Rx+:50/35

Performed As Intervals:

2 Minute Work

1 Minute Rest

38 Minute Time Cap

– Overview: Interval style piece, which means we’re looking for good, hard pushes during work periods, and slowing down our breathing as best we can during the short rest.

– Bike Erg: Minimum of 1000/900 meter per 2:00 interval.

– Row: 500/450 meter row per 2:00 interval.

– Dumbbell Snatches: At least 20 snatches during each 2:00 interval.

– Time cap allows for 13 total intervals.

– Score: Total time to complete work.

– Athletes will need to find a happy medium between pushing hard and keeping breathing manageable.

– Focus on a fully extended leg drive before pulling with your arms on the Rower. Being as efficient as possible on the rower will help to save our grip and pull to move quickly on the alternating dumbbell snatches.
MODIFICATION

4000M BIKE

– Reduce Distance

– 8:00 Time Cap (4 Intervals)

– 2000m Row

– 1600m Ski

– 1600m Run

– 1200m Air Run

2000M ROW

– Reduce Distance

– 8:00 Time Cap (4 Intervals)

– 1600m Ski

– 4000m Bike

– 1600m Run

– 1200m Air Run

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Dumbbell Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”

Open 21.1 “Pre-Game” (Time)

AT 50% INTENSITY (WARM-UP PACE):

Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run

Hipster (AMRAP – Rounds and Reps)

“Hipster”

AMRAP 8:

20 Box Jumps (24″/20″)

20 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55

– Overview: Today’s workout is appropriately named, since both movements require an aggressive hip opening to complete quickly and efficiently. How well do you maintain your explosiveness under volume fatigue? Let’s find out!

– Box Jumps: About 1:00 to complete.

– Thrusters: About 1:00, no more than 2 sets to complete. Bar should be very light.

– No rebounding box jumps, fully open hip on top of box.

– Score: Total rounds and reps completed.
– Athletes should come out of the gate a bit more conservatively in order to hold off the fatigue that will inevitably set in after a couple sets during this piece.

– Finding a cadence on the box jumps and a pace on the thrusters that allows you to breathe but also keep working will become key shortly after the clock starts.

-Athletes who are more efficient on the barbell thruster may choose to push there, and catch their breath on the box.

MODIFICATION

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– Front Squats

– 30 Air Squats

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell

Calf Stretch on box

Pigeon on box

Cat/Cow

Wrist Stretches

Lacrosse ball shoulder blade floss

Laying Down Knees To Side Stretch arms to T Seated

Neck Stretches

Shoulder Rolls/Shrugs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”

Open 21.1 “Pre-Game” (Time)

AT 50% INTENSITY (WARM-UP PACE):

Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run

Hipster (AMRAP – Rounds and Reps)

“Hipster”

AMRAP 8:

20 Box Jumps (24″/20″)

20 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55

– Overview: Today’s workout is appropriately named, since both movements require an aggressive hip opening to complete quickly and efficiently. How well do you maintain your explosiveness under volume fatigue? Let’s find out!

– Box Jumps: About 1:00 to complete.

– Thrusters: About 1:00, no more than 2 sets to complete. Bar should be very light.

– No rebounding box jumps, fully open hip on top of box.

– Score: Total rounds and reps completed.
– Athletes should come out of the gate a bit more conservatively in order to hold off the fatigue that will inevitably set in after a couple sets during this piece.

– Finding a cadence on the box jumps and a pace on the thrusters that allows you to breathe but also keep working will become key shortly after the clock starts.

-Athletes who are more efficient on the barbell thruster may choose to push there, and catch their breath on the box.

MODIFICATION

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– Front Squats

– 30 Air Squats

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell

Calf Stretch on box

Pigeon on box

Cat/Cow

Wrist Stretches

Lacrosse ball shoulder blade floss

Laying Down Knees To Side Stretch arms to T Seated

Neck Stretches

Shoulder Rolls/Shrugs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”

Open 21.1 “Pre-Game” (Time)

AT 50% INTENSITY (WARM-UP PACE):

Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell

Calf Stretch on box

Pigeon on box

Cat/Cow

Wrist Stretches

Lacrosse ball shoulder blade floss

Laying Down Knees To Side Stretch arms to T Seated

Neck Stretches

Shoulder Rolls/Shrugs