CrossFit Evergreen – CrossFit

“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

CrossFit Evergreen – CrossFit

CFE INSPIRE

I got 99 problems

but i’m going to the gym

and ignore them all

Front Squat (Front Squat

Set 1: 8 Front Squats @ 58%
Set 2: 6 Front Squats @ 67%
Set 3: 4 Front Squats @ 76%
Set 4: 8 Front Squats @ 61%
Set 5: 6 Front Squats @ 70%
Set 6: 4 Front Squats @ 79%

Rest 1 Min. Between Sets)

– Barbell should come from a rack.

– Athletes should complete sets unbroken.

– Score: Enter the loading of your last set only. Record any other weights in your workout notes.

MODIFICATION

– Reduce Percentages

– Increase Rest

– Sub Dumbbells

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Time Cap today of 25 min.

MODIFICATION

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

400M/800M RUN

– Reduce Distance

– 2:00/4:00Time Cap

– 500m/1000m Row

– 400m/800m Ski

– 1000m/2000m Bike

– 300m/600m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 42 Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

Do what has to be done, as well as it can be done. Then do it that way all the time.

Ben Bergeron

The Floor Is Yours (AMRAP – Rounds and Reps)

Option B: “The Floor Is Yours”

AMRAP 10:

21 Push-ups

15 Kettlebell Swings MRx: 35/25, Rx: 53/35

9 Deadlifts MRx: 185/115, Rx: 225/155

– Overview: Can you handle the shoulder burn?! We’ve got high rep push-up sets right into kettlebell swings in ideally unbroken sets, making the shoulder volume increase quickly. Picking a strategy for breaking up of work from the start will play a big role in how we wrap up this piece in the end.

– Push-ups: 1:00 or less.

– Kettlebell Swings: Unbroken sets.

– Deadlift: 1-2 sets.

– Score: Total rounds and reps completed.
– Athletes that are less proficient with bigger sets of push-ups may choose to break them into smaller sets with quick rest to help minimize shoulder fatigue from the get go.

– Prioritizing unbroken sets on the kettlebell may mean breaking the deadlifts up from the start to give your grip a break.

MODIFICATION

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

Practice Time (No Measure)

10 Minutes

Work on one skill:

Musle Ups

Pull Ups

TTB

Handstand Walks

Double Unders

No measure

Work on one skill during this 10 min segment. Work for 1 minute, rest one minute. You can work on reps for your records or do a progression to learn or get better at a skill.

Stretches (No Measure)

– Couch Stretch 1:00 min per leg
– Pigeon Stretch 1:00 min per leg
– Puppy Pose with Frog legs Stretch 1:00
– Scorpions: 30 Seconds each side
– Banded Hamstring Stretch 1:00 min per leg

CrossFit Evergreen – CrossFit

CFE INSPIRE

According to physics, bumblebees can’t fly, but nobody ever explained physics to bumblebees, so they fly around anyway.

Power Clean (Power Clean

Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 1 Power Clean @ 85%
Set 7: 8 Power Cleans @ 87%

Rest 1 Minute Between Sets)

– All clean sets can be completed unbroken or in singles.

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Hanginaround (Time)

“Hanginaround”

5 Rounds For Time:

900/800 Meter Bike Erg

60 Double Unders

30 AbMat Sit-ups

Rest 1 Minute Between Rounds

Time Cap: 30 Minutes-

Overview: Today’s piece is bit of a sneaky leg burner. Managing quad fatigue and breathing come into play quickly, as 1 minute of rest goes by faster than you may like! Can you hold onto your starting pace across all 5 rounds?

– Bike: Less than 2 minutes.

– Double Unders: 1 minute or less.

– Sit-Ups: 1 minute.

– Score: Total time to complete work including rest.
MODIFICATION

900M BIKE

– Reduce Distance

– 1:45 Time Cap

– 450m Row

– 360m Ski

– 350m Run

– 270m Air Run

DOUBLE UNDERS

– Reduce Reps

– 90 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:00 Time On Any Machine

ABMAT SIT-UPS

– Reduce Reps

– 1:00 Plank Hold

CrossFit Evergreen – CrossFit

CFE INSPIRE

Arnold Zwicky, a linguistics professor at Stanford University in the US, coined the term “frequency illusion” in 2005. The idea was that we become more aware of things when we learn about them for the first time and that that can cause us to think that they are happening more often than they are in reality .

Let’s keep our frequency on the positives and less emphasis on the negative.

Power Snatch (Power Snatch

Heavy Set of 20

*Aim For ~50-55% 1RM

)

– Athletes should only do one attempt at the full 20 rep set.

– Reps should be completed touch and go.

– Can pause with bar overhead or at the hips, but bar cannot rest on the floor.

– Athletes should only build if they feel they are moving well.

– Score: Weight used for 20 rep set.

WARM UP

With An Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches

5 Snatch Grip Push Jerks (From Back Rack)

5 Power Snatches

With A Light Weight…

10 Power Snatches

Build To 20 Rep Set Weight

<3/H8 (AMRAP - Reps)

“<3/H8"


AMRAP 8:

2 Rounds:

20 Overhead Squats

1000 M Bike

Directly Into…

Max Power Snatches

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

– Overview: Today’s piece is a bit of a lung burner! Athletes want to try and hold on to unbroken or 2 sets on the overhead squats and a 2 minute or less pace on each run in order to maximize time at the barbell to accumulate snatch reps.

– Run: 2 minutes or less.

– Overhead squats: 90 seconds or less.

– Snatches: Weight you can move for fast singles or in small sets.

– Barbell weight should be chosen based on completing the overhead squats in 1-2 sets.

– The weight will be the same for the snatches as the overhead squats.

– Athletes should have at least 1 minute for power snatches at the end.

– Score: Total snatch reps completed.
– When you get back to the barbell for snatches, try to immediately pick up the bar and find a sustainable pace of singles or cycled sets so that you can minimize rest and maximize reps through the end of the clock.

– Smooth is fast on the sets of overhead squats, maintaining control of the barbell while trying to move quickly is key.

MODIFICATION

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 30 Air Squats

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

Wall Walks (Time)

Wall Walks

https://ctstorageprod.blob.core.windows.net/videos-coaching/wall-walk-kick-up.mp4

For Time [Until 20 Reps]:

1 Minute Wall Walks

1 Minute Rest

– Athletes will work in intervals of 1:00 on, 1:00 off.

– Athletes should be able to complete 3- 5 reps during each interval.

– Score: Total time it takes to complete 20 wall walks including rest.

MODIFICATION

– Reduce Reps

– Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)

– 40 Hand-Release Push-Ups

– 40 Double Dumbbell Strict Presses

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Never confuse movement, with action” – Ernest Hemingway

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Strict Weighted Pull Ups (Weight)

Strict Weighted Pull-ups

On the Minute x 15:
Minutes 1-5: 3 Strict Weighted Pull-ups
Minutes 6-10: 2 Strict Weighted Pull-ups
Minutes 11-15: 1 Strict Weighted Pull-up

– Use a weight belt or squeeze a dumbbell between the legs or use a band with a back pack weight.

– Reps should be completed unbroken.

– If you are unable add any weight, use bands.

– Athletes may choose their weights.

– Score: Enter Heaviest Single

WARM UP
10 Scap Pulls
3 Negatives
2 Strict Pull-ups 
2 Light Weight Strict Pull-Ups
Build To Opening Weight

The Good Life (Time)

“The Good Life”

3 Rounds For Time:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Time Cap: 16 Minutes

– Overview: Stimulus today is hard and fast! Athletes should be pushing their paces across all 3 rounds and keeping their transitions between movements fast.

– All athletes row the same distance today.

– Row: 2 minutes or less.

– Burpees: 1 minute or less.

– Box Jumps: 1 minute or less.

– No rebounding box jumps.

– Score: Time to complete work.
– Some athletes may choose to build in speed as they move through each round of this piece.

– Athletes should try to maintain hard efforts across all 3 rounds.

– Choose a pace on the burpees and box jumps that allows you to hold a 2:00 or less pace on the rower to start each round.

MODIFICATION

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

BURPEES

– Reduce Reps

– Box Jumps

– :45 Effort on Any Machine

BOX JUMPS

– Reduce Box Height

– Reduce Reps

– Box Step-Ups

– Reverse Lunges

– 30 Squat Jumps

Accessory Monday (Checkmark)

Accessory Work

3 Sets For Quality:

7 Strict Chin-ups

20 Weighted Sit-ups

7 Ring Dips (box dips)

Rest As Needed Between Sets.

No Score