CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you take away a person’s struggle, you take away their victory. It is like pulling a caterpillar out of its cocoon before its time. It will never become the beautiful butterfly.”

Sometimes the best gift we can give is to stand on the sideline, shouting encouragement, but allowing the process of growth to run its course.

Explosiveness (Weight)

Explosiveness

4 Supersets:

4 Hang Power Cleans @ 75%

8 Raised Single Leg Split Jumps (Each Side)

Rest 1-2 Minutes Between Sets

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

– Split jumps: Back leg on bench, unweighted, explode through front leg as high as possible. (8 on each side)

– Score: Weight used for hang power cleans.
WARM UP

5 Empty barbell deadlifts

5 Empty barbell hang muscle cleans

30s Empty barbell elbow rotations

5 Empty barbell hang power cleans

4 Raised Single Leg Split Jumps (Each Side)

8 Hang Power Cleans @ Light Weight

4 Hang Power Cleans @ Moderate Weight

Build To 75%.

MODIFICATION

HANG POWER CLEANS

– Reduce Loading

– Sub Dumbbells

RAISED SINGLE LEG SPLIT JUMPS

– Reduce Height of Raised Foot

– Remove Bench/Elevation

Lego Land (Time)

“Lego Land”

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.

– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.

– Row: Should be completed in less than 2:15 each round. 

– Double Unders: Should be completed in less than 2:00 each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep (Every 100m = 1 rep).
– Athletes should aim to find a consistent pace on the bigger sets . of burpees so that they can increase their speed into the smaller sets at the end.

– Finding a sustainable pace on the first 3 rounds of rowing and double unders will be key to be able to hold intensity through the final round.

MODIFICATION

BURPEES OVER ROWER

– Reduce Reps

– Lateral Jump Over Line

– Regular Burpees

– Calorie Bike Erg

– Calorie Assault or Echo Bike

– Calorie Ski

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

DOUBLE UNDERS

– Reduce Reps

– 115 Single Unders

– Plate Hops

– 75 Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine

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

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

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