CrossFit Evergreen – CrossFit

An end to whining (Time)

Using a decreasing count from 10 to 1, Do the following for time:

10 rollouts

10 bench press MRx: 95/65; Rx: 135/95; Rx+: 155/110

10 feet elevated push ups

10 double db flyes Rx: 20/10; Rx+: 25/15

10 double db skull crushers

10 double db roll backs

1 cal ski erg

9 of everything

2 cal ski erg

8 of everything

3 cal ski erg

all the way down to

1 of everything

10 cal ski erg

CrossFit Evergreen – CrossFit

Saving Sarah’s marriage (Time)

Using a decreasing count from 10 to 1, Do the following for time:

10 rollouts

10 bench press MRx: 95/65; Rx: 135/95; Rx+: 155/110

10 feet elevated push ups

10 double db flyes Rx: 20/10; Rx+: 25/15

10 double db skull crushers

10 double db roll backs

1 cal ski erg

9 of everything

2 cal ski erg

8 of everything

3 cal ski erg

all the way down to

1 of everything

10 cal ski erg

CrossFit Evergreen – CrossFit

CFE INSPIRE

Our idea of a real problem is someone else’s idea of an ultimate dream. Put the ‘problem’ in perspective

Tony Robbins

Shoulder Press (Strict Press

Heavy Set of 20

* Aim For ~50-55% 1RM
)

– Barbell should come from a rack.

– Athletes should complete the 20 reps unbroken. Can rest overhead or in the front rack but cannot return bar to rack.

– Athletes should aim to only attempt 1 working set of 20 reps.

MODIFICATION

– Reduce Percentage

– Sub Dumbbells

– Remove Unbroken Rule

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
– Overview: We’ve got “Sham” today, and it’s both a lung and hamstring burner! Since keeping the deadlifts unbroken today is the goal, what pace can you push on the run and still be able to hang onto that barbell when you get back to the bar?

– Deadlifts: 45 seconds or less.

– Run: 45 seconds or less.

– While it says bodyweight for the deadlift, this should be something that you can do unbroken every round.

– Score: Time to complete work.

MODIFICATION

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

100M RUN

– Reduce Distance

– :30 Time Cap

– 125m Row

– 80m Ski

– 200m Bike

– 75m Air Run

Grunt Work Friday (Checkmark)

Accessory

A. 3 Sets Of 8 Hip Thrusts with :02 Pause At Top

B. 3 Sets Of 8 Bulgarian Split Squats (Single or Double Dumbbell)

C. 3 Sets Of 1:00 Plank Hip Taps

– Athletes should try to work as heavy as possible while staying Unbroken.

– Aim for quality movement throughout all rounds.

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

CrossFit Evergreen – CrossFit

Nothin’ Crazy (AMRAP – Rounds and Reps)

“Nothin’ Crazy”

AMRAP 20:

10 Strict Pull-ups

20 Goblet Step Back Lunges MRx 35/20, Rx: 53/35

30 AbMat Sit-ups

60 Double Unders

– Overview: Today’s piece will require you to pay attention to your pace from the start. Early on, these movements won’t feel too difficult but as time goes the fatigue will set in and start to slow us down. Can you find a pace that will let you hold on to intensity in the last few minutes?

– All movements should take about 1 minute to complete.

– Alternate legs on lunges (10 each side) holding dumbbell in goblet position.

– Score: Rounds plus reps completed.
– Athletes should try to prioritize full range of motion on the strict pull-ups.

– All of these movements interfere with each other in some way, try not to come out too hot when you have 20 minutes of work ahead.

– Consistent paces on each movement should help to reduce spiking that breathing and heart rate.

MODIFICATION

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

GOBLET STEP BACK LUNGES

– Reduce/Remove Loading

– Reduce Reps

– Sub Kettlebell

– Sub Barbell

SIT-UPS

– Reduce Reps

– Hollow Rocks

DOUBLE UNDERS

– Reduce Reps

– 90 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:00 Time On Any Machine

CrossFit Evergreen – CrossFit

Nothin’ Crazy (AMRAP – Rounds and Reps)

“Nothin’ Crazy”

AMRAP 20:

10 Strict Pull-ups

20 Goblet Step Back Lunges MRx 35/20, Rx: 53/35

30 AbMat Sit-ups

60 Double Unders

– Overview: Today’s piece will require you to pay attention to your pace from the start. Early on, these movements won’t feel too difficult but as time goes the fatigue will set in and start to slow us down. Can you find a pace that will let you hold on to intensity in the last few minutes?

– All movements should take about 1 minute to complete.

– Alternate legs on lunges (10 each side) holding dumbbell in goblet position.

– Score: Rounds plus reps completed.
– Athletes should try to prioritize full range of motion on the strict pull-ups.

– All of these movements interfere with each other in some way, try not to come out too hot when you have 20 minutes of work ahead.

– Consistent paces on each movement should help to reduce spiking that breathing and heart rate.

MODIFICATION

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

GOBLET STEP BACK LUNGES

– Reduce/Remove Loading

– Reduce Reps

– Sub Kettlebell

– Sub Barbell

SIT-UPS

– Reduce Reps

– Hollow Rocks

DOUBLE UNDERS

– Reduce Reps

– 90 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:00 Time On Any Machine

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

Be an active participant in your own life. Stop being a bystander. Lead yourself to success.

— Buky Ojelabi

Back Squat (Back Squat

Set 1: 3 Back Squats @ 70%
Set 2: 2 Back Squats @ 76%
Set 3: 1 Back Squat @ 82%
Set 4: 3 Back Squats @ 73%
Set 5: 2 Back Squats @ 79%
Set 6: 1 Back Squat @ 85%
Set 7: Max Reps Back Squat @ 87%

Rest 1 Min Between Sets)

– Barbell should come from a rack.

– Athletes should aim to hit percentages provided for each wave set as long as they are still moving well.

– Score: Enter weight used and the Reps in set 7.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Surfer On Acid (Time)

“Surfer On Acid”

3 Rounds For Time:

400 Meter Run (10 x 50’ Shuttle Run)

21 Burpees

Time Cap: 12 Minutes

– Overview: Fast paced but simple bodyweight couplet piece comin’ in hot today. Can you push the pace on both movements without burning out too early, and allowing you to increase your speed through the last round of burpees? Let’s get a bit uncomfortable today!

– Run: 2:00 or less.

– Burpees: 2:00 or less.

– Score: Total time to complete work.
– Athletes should try to hold a less comfortable, but sustainable pace throughout all 3 rounds.

– Find your burpee cadence early and try to maintain it to allow for a hard run pace.

– Last set of burpees should be a big push right to the finish.

MODIFICATION

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 500m Row

– 320m Ski

– 1000m Bike

– 300m Air Run

BURPEES

– Reduce Reps

– Remove Push-up

– Box Jumps

– 2:00 Effort on Any Machine

Accessory Dumbells (Checkmark)

Accessory Dumbbells



A. 3×10 Dumbbell Floor Press

B. 3x Dumbbell Tricep Complex:

9 Skull Crusher

15 Roll Backs

21 Close Grip Floor Press

– Athletes should prioritize quality movements across all sets.

– Movements should be at a weight that allows for unbroken sets.

– DB Tricep Complex should be completed unbroken.

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