CrossFit Evergreen – CrossFit

CFE INSPIRE

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

When was the last time you expressed empathy?

Deadlift (Deadlift

Set 1: 5 Deadlifts @ 55%
Set 2: 5 Deadlifts @ 63%
Set 3: 10 Deadlifts @ 68%
Set 4: 10 Deadlifts @ 68%
Set 5: Max Deadlifts @ 68%

*Rest 1 Minute Between Sets
)

– Athletes will complete 2 sets of 5, 2 sets of 10, and 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.

“Marston” (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift

10 Toes to Bar

15 Bar-Facing Burpees

Rx is 405/285…

scaled numbers look like this…

MRx 135/105 Rx: 245/185 Rx+: 405/285
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

MODIFICATION

DEADLIFT

– Reduce Loading

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– 15/12 Calories On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“80% of success is showing up.” – Woody Allen

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Back Squat (Back Squat

On the 3:00 x 3 Sets:
2 Back Squats

*Start First Working Set at 82% & Build To Heavy
)

– Barbell should come from a rack.

– Reps should be completed unbroken each set.

– Athletes should aim to build in weight each set as long as they are still moving well.

– Score: Enter weight used for heaviest set of 2.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Rocket Science (AMRAP – Reps)

“Rocket Science”

AMRAP 10:

400 Meter Run

18 Thrusters MRx: 55/25, Rx: 75/45, Rx+: 95/65

400 Meter Run

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

400 Meter Run

Max Thrusters MRx: 95/65, Rx: 115/85, Rx+: 135/95

– Overview: In this 10 minute AMRAP, athletes will increase the weight of the barbell after each of the first 2 sets of thrusters. Once they make it to the final bar, they’ll complete as many reps as they can in the remaining time of the workout.

– Thrusters: Athletes will have one bar and change their own weight. It will be helpful to just add weight rather than take it off for speedy transitions during this 10 minute window.

– Runs: Should be completed in 2:30 or less.

– 1st Thruster Barbell: Should be light enough to complete reps unbroken.

– 2nd Thruster Barbell: Should be a moderate weight but light enough to only need 1 break at most.

– 3rd Thruster Barbell: Should be a heavier weight. Athletes should have at least one minute to accumulate reps.

– Score: Total Thrusters Completed With The Last Barbell
– Let’s aim to complete the sets of 18 and 15 thrusters in bigger sets. The first bar we should push for an unbroken set of 18 and the second bar we should push to complete the reps in 1-2 sets.

– Aim to run at a pace that allows you to push your thruster sets.

– When we get to the max reps at our heaviest weight, let’s see if we can chip away with sets of 5 or more or hang on for 1-2 big sets.

– Our breaks between our sets on the final barbell are where we can lose lots of time. Let’s try to be deliberate and keep our breaks (if any) 10s or less.

Modification

400 METER RUN

– Reduce Distance

– 2:30 Time Cap

– 500m Row

– 400m Ski

– 500m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 36-30-Max Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“80% of success is showing up.” – Woody Allen

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Back Squat (Back Squat

On the 3:00 x 3 Sets:
2 Back Squats

*Start First Working Set at 82% & Build To Heavy
)

– Barbell should come from a rack.

– Reps should be completed unbroken each set.

– Athletes should aim to build in weight each set as long as they are still moving well.

– Score: Enter weight used for heaviest set of 2.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Rocket Science (AMRAP – Reps)

“Rocket Science”

AMRAP 10:

400 Meter Run

18 Thrusters MRx: 55/25, Rx: 75/45, Rx+: 95/65

400 Meter Run

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

400 Meter Run

Max Thrusters MRx: 95/65, Rx: 115/85, Rx+: 135/95

– Overview: In this 10 minute AMRAP, athletes will increase the weight of the barbell after each of the first 2 sets of thrusters. Once they make it to the final bar, they’ll complete as many reps as they can in the remaining time of the workout.

– Thrusters: Athletes will have one bar and change their own weight. It will be helpful to just add weight rather than take it off for speedy transitions during this 10 minute window.

– Runs: Should be completed in 2:30 or less.

– 1st Thruster Barbell: Should be light enough to complete reps unbroken.

– 2nd Thruster Barbell: Should be a moderate weight but light enough to only need 1 break at most.

– 3rd Thruster Barbell: Should be a heavier weight. Athletes should have at least one minute to accumulate reps.

– Score: Total Thrusters Completed With The Last Barbell
– Let’s aim to complete the sets of 18 and 15 thrusters in bigger sets. The first bar we should push for an unbroken set of 18 and the second bar we should push to complete the reps in 1-2 sets.

– Aim to run at a pace that allows you to push your thruster sets.

– When we get to the max reps at our heaviest weight, let’s see if we can chip away with sets of 5 or more or hang on for 1-2 big sets.

– Our breaks between our sets on the final barbell are where we can lose lots of time. Let’s try to be deliberate and keep our breaks (if any) 10s or less.

Modification

400 METER RUN

– Reduce Distance

– 2:30 Time Cap

– 500m Row

– 400m Ski

– 500m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 36-30-Max Air Squats

Leg Pump (Checkmark)

Leg Pump Conditioning

4 Rounds:

30 Second Wall Sit

10/8 Cal Standing Bike Erg

10 Goblet Squats MRx: 35/25, Rx: 53/35, Rx+: 70/53

– The wall sit and goblet squats should be completed unbroken.

– The goblet squats should be performed with a kettlebell.

– Score: Checkmark

CrossFit Evergreen – CrossFit

CFE INSPIRE

“80% of success is showing up.” – Woody Allen

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Back Squat (Back Squat

On the 3:00 x 3 Sets:
2 Back Squats

*Start First Working Set at 82% & Build To Heavy
)

– Barbell should come from a rack.

– Reps should be completed unbroken each set.

– Athletes should aim to build in weight each set as long as they are still moving well.

– Score: Enter weight used for heaviest set of 2.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Rocket Science (AMRAP – Reps)

“Rocket Science”

AMRAP 10:

400 Meter Run

18 Thrusters MRx: 55/25, Rx: 75/45, Rx+: 95/65

400 Meter Run

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

400 Meter Run

Max Thrusters MRx: 95/65, Rx: 115/85, Rx+: 135/95

– Overview: In this 10 minute AMRAP, athletes will increase the weight of the barbell after each of the first 2 sets of thrusters. Once they make it to the final bar, they’ll complete as many reps as they can in the remaining time of the workout.

– Thrusters: Athletes will have one bar and change their own weight. It will be helpful to just add weight rather than take it off for speedy transitions during this 10 minute window.

– Runs: Should be completed in 2:30 or less.

– 1st Thruster Barbell: Should be light enough to complete reps unbroken.

– 2nd Thruster Barbell: Should be a moderate weight but light enough to only need 1 break at most.

– 3rd Thruster Barbell: Should be a heavier weight. Athletes should have at least one minute to accumulate reps.

– Score: Total Thrusters Completed With The Last Barbell
– Let’s aim to complete the sets of 18 and 15 thrusters in bigger sets. The first bar we should push for an unbroken set of 18 and the second bar we should push to complete the reps in 1-2 sets.

– Aim to run at a pace that allows you to push your thruster sets.

– When we get to the max reps at our heaviest weight, let’s see if we can chip away with sets of 5 or more or hang on for 1-2 big sets.

– Our breaks between our sets on the final barbell are where we can lose lots of time. Let’s try to be deliberate and keep our breaks (if any) 10s or less.

Modification

400 METER RUN

– Reduce Distance

– 2:30 Time Cap

– 500m Row

– 400m Ski

– 500m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 36-30-Max Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

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 Cleans @ 80%
Set 6: Max Rep Cleans @ 80%

Rest 1 Min. Between Sets)

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

-This week we’ll do a max set of power cleans at 80%

– Score: Max reps power cleans @ 80%.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

3 Power Cleans @ 30%

With A Moderate Weight:

2 Power Cleans @ 40%

Build To 50%

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Threw It On The Ground (Time)

“Threw It On The Ground”

4 Rounds For Time:

30/24 Calorie Row

20 Box Jumps (24″/20″)

10 Power Cleans MRx: 115/65, Rx: 135/85, Rx+: 155/105

Time Cap: 20 Minutes

– Overview: In this 4 round triplet, athletes will be challenged to move at the same pace throughout. Can you make your last round look like your first?

– Row: Calories should take 2:20 or less to complete.

– Box Jumps: Rebounding is not permitted. Athletes should be able to complete these reps in 90s or less each round.

– Power Cleans: Moderately heavy barbell that you can complete steady singles with during the workout. Loading should not exceed 65% of your 1RM Power Clean. Reps should take 90s or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep.
– A great goal we can have in this workout is to complete each round in roughly the same amount of time.

– Let’s row at a steady pace here. We’re looking to hold about 15/12 cals per minute. Use this as a guide for pacing out the 30/24 cals.

– Let’s also settle into a steady pace on the box jumps. No need to rush here but if feeling good, we can try to push the pace here a bit.

– On the barbell, quick singles, small sets, or even 1-2 sets are all possible options. Let’s choose the strategy that allows us to stay moving.

MODIFICATION

30/24 CALORIE ROW

– Reduce Cals

– 30/24 Cal Bike Erg

– 24/20 Cal Echo or Assault Bike

– 24/20 Cal Ski

– 400m Run

– 300m Air Run

BOX JUMPS

– Reduce Box Height

– Reduce Reps

– Box Step-Ups

– 30 Squat Jumps

– 20 Reverse Lunges

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

CrossFit Evergreen – CrossFit

Echo Bike Testing (Calories)

Echo Bike Testing

5 Minute Max Calorie Echo Bike

– Set the echo bike for a target time of 5:00 for the most accurate scoring.

– Girls should be able to complete 10 calories or more per minute. Guys should be able to complete 12 calories or more per minute.

– Score: Total Calories

Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125