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

CrossFit Evergreen – CrossFit

By 2’s to infinity (AMRAP – Rounds and Reps)

With a 25 minute AMRAP, do as many rounds and reps as possible of:

(go up by to reps each round)

2 calorie row

2 Copenhagen planks (each leg)

2 calorie row

2 side tire strikes (each arm)

4 calorie row

4 Copenhagen planks (each leg)

4 calorie row

4 side tire strikes (each arm)

etc, etc, etc, (by 2)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Think like an immigrant. Act like an artisan.”

Can you list 3 things you did yesterday that you are proud of?

Deadlift (Deadlift

Set 1: 5 Deadlifts @ 50%
Set 2: 3 Deadlifts @ 60%
Set 3: 1 Deadlift @ 70%
Set 4: Max Deadlifts @ 75%

* Rest 1-2 Minutes Between Sets
* Don’t Go To Failure On Final Set)

– Athletes will complete 1 set of 5, 1 set of 3, 1 set of 1, and then a max set of deadlifts.

– Athletes should avoid going to failure on the max set of deadlifts. The goal here is to complete 10 reps or more. We’ll cap this set at 20 reps. If your form starts to break down at all, finish the set where you’re at.

– Score: Enter the number of reps completed for your max set.

MODIFICATION

– Reduce Percentages

– Increase Rest Time

– Sub Dumbbells/Kettlebells

Is Your Refrigerator Running? (Time)

“Is Your Refrigerator Running?”

5 Rounds For Time:

200 Meter Run (5 x 50’ Shuttle Run)

15 Pull ups

Time Cap: 10 Minutes

– Overview: This is a running and gymnastics sprint piece, which means we’re trying to push the pace and keep intensity high in order to accomplish work under the time cap.

– Run: 1:00 or less.

– Pull-ups: 1:00 or less and completed in 1-2 sets.

– Score: Time to complete work. Add 1 second per rep not completed if time capped.
– Athletes may choose to treat the run as more of a recovery while still holding a 1:00 or less pace, in order to maintain fast or unbroken sets on the pull-ups.

– If pushing the pace on the run to give yourself more time on the pull-ups, consider breaking the pull-ups into two sets early so that you are able to continue pushing the pace through all 5 rounds.

MODIFICATION

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

HSPU Practice (No Measure)

Strict Handstand Push-up Conditioning

No measure

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Handstand Push-ups

*Use Riser(s) As Needed

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Bench Press (Bench Press

[PART A]
3 Sets:
3 Bench Press @ 75-80%

* 5 Second Negative
* Rest 2 Minutes Between Sets

[PART B]
Max Unbroken Reps (No Negative) With Final Working set weight.)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– In part A, athletes will complete 3 sets of bench presses at 75-80% of their 1RM. Athlete can use the exact same weight across or build slightly. Each rep should have a 5 second negative.

– In part B, athletes will complete a max set of bench presses at their final loading in part A without any pauses.

– Score: Enter total reps completed for your max set.

Modification

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Preventative Medicine (AMRAP – Rounds and Reps)

“Preventative Medicine”

AMRAP 14:

60 Box Jumps (24″/20″)

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

40 Burpees

30 Medicine Ball Box Step-ups

20 Toes to Bar

*Hold The Med-Ball Across The Chest

– Overview: Today we have a higher volume chipper in an AMRAP format. Athletes should choose movements and modifications to allow for smooth and consistent movement/sets throughout the 14 minute duration in order to accomplish 1 full round.

– Athletes should aim to complete at least one full round within 14 minutes.

– Box Jumps: 3 minutes or less.

– Wallballs: 3 minutes or less.

– Burpees: 3-4 minutes.

– Step-ups: 2 minutes or less.

– Toes to Bar: 90s or less.

– Score: Rounds plus reps completed.
– Athletes should plan their sets and breaks ahead of time to allow for consistent movement and fast transitions.

– If you are stronger on one movement than another, you may choose to make up for some time on your stronger movements to allow for some pacing on the other movements.

MODIFICATION

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

– 90 Squat Jumps

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75 Air Squats

BURPEES

– Reduce Reps

– 1:00 Cap

– 7 Cals On Any Machine

– Push-Ups

MEDICINE BALL BOX STEP-UPS

– Reduce Reps/Loading/Box Height

– Medicine Ball Walking Lunges

– Medicine Ball Reverse Lunges

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Supple Thursday Mobility (No Measure)

1:00 Puppy Pose and Frog Legs

2:00 Shoulder Opener (1:00 Each Side)

2:00 Laying Couch Stretch (Each Side)

2:00 Pigeon Pose W/ Wrist Stretch (Each Side)

1:00 Thoracic Roll outs

1:00 Superman Fly

2:00 Banded Hamstring (Each Side)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Bench Press (Bench Press

[PART A]
3 Sets:
3 Bench Press @ 75-80%

* 5 Second Negative
* Rest 1 Minute Between Sets

[PART B]
Max Unbroken Reps (No Negative) With Final Working set weight.)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– In part A, athletes will complete 3 sets of bench presses at 75-80% of their 1RM. Athlete can use the exact same weight across or build slightly. Each rep should have a 5 second negative.

– In part B, athletes will complete a max set of bench presses at their final loading in part A without any pauses.

– Score: Enter total reps completed for your max set.

Modification

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Preventative Medicine (AMRAP – Rounds and Reps)

“Preventative Medicine”

AMRAP 14:

60 Box Jumps (24″/20″)

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

40 Burpees

30 Medicine Ball Box Step-ups

20 Toes to Bar

*Hold The Med-Ball Across The Chest

– Overview: Today we have a higher volume chipper in an AMRAP format. Athletes should choose movements and modifications to allow for smooth and consistent movement/sets throughout the 14 minute duration in order to accomplish 1 full round.

– Athletes should aim to complete at least one full round within 14 minutes.

– Box Jumps: 3 minutes or less.

– Wallballs: 3 minutes or less.

– Burpees: 3-4 minutes.

– Step-ups: 2 minutes or less.

– Toes to Bar: 90s or less.

– Score: Rounds plus reps completed.
– Athletes should plan their sets and breaks ahead of time to allow for consistent movement and fast transitions.

– If you are stronger on one movement than another, you may choose to make up for some time on your stronger movements to allow for some pacing on the other movements.

MODIFICATION

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

– 90 Squat Jumps

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75 Air Squats

BURPEES

– Reduce Reps

– 1:00 Cap

– 7 Cals On Any Machine

– Push-Ups

MEDICINE BALL BOX STEP-UPS

– Reduce Reps/Loading/Box Height

– Medicine Ball Walking Lunges

– Medicine Ball Reverse Lunges

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Supple Thursday Mobility (No Measure)

1:00 Puppy Pose and Frog Legs

2:00 Shoulder Opener (1:00 Each Side)

2:00 Laying Couch Stretch (Each Side)

2:00 Pigeon Pose W/ Wrist Stretch (Each Side)

1:00 Thoracic Roll outs

1:00 Superman Fly

2:00 Banded Hamstring (Each Side)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are what you do, not what you say you’ll do”. – C.G. Jung

When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?

Clean (Clean

Heavy Set of 20

* Add A Little Weight If Repeating
* If First Time, Aim For ~50-55% 1RM
)

– These are intended to be squat cleans.

– Reps for the set of 20 should be touch and go.

– Athletes can pause in the front rack or at the hips, but bar cannot rest on the floor at any point.

– Score: Load

MODIFICATION

– Hang Power Cleans

– Sub Dumbbells

Ungraceful (AMRAP – Reps)

“Ungraceful”

On the Minute x 10:

30 Double Unders

Max Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95

– Overview: This workout is a play on Grace with some jump rope mixed in to spike that heart-rate. Getting at least 3 clean and jerks per rounds puts you in the 30+ rep volume by the end of this piece.

– Double Unders: No longer than 30 seconds.

– Clean and Jerks: At least 30 seconds of time at the barbell each minute.

– Choose moderate weight that you can do for steady singles throughout the workout under fatigue.

– Should be able to get at least 3 clean and jerks per round.

– Score: Total clean and jerks completed.
– Athletes should choose a pace on the barbell for steady singles to achieve at least 3 reps per minute.

– Athletes may try to catch their breath after hitting their goal reps and giving themselves a :05-:10 transition to their jump rope for next round of double unders.

MODIFICATION

CLEAN AND JERK

– Reduce Loading

– Reduce Reps

– Power Clean Only

– Push Jerk Only

– Sub Dumbbells

– Kettlebell Swing

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

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

– :20 Time On Any Machine

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups

10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed