CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Power Snatch (Power Snatch

On the 3:00 x 3 Sets:
5 Power Snatches

*Start First Working Set at 70-78% & Build To Heavy
)

– Athletes should aim to build in weight each set.

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

– Reps do not need to be completed unbroken. Dropping from the top between reps is permitted. No longer than 10s should pass between reps.

– Score: Enter weights used for heaviest set of 5.

MODIFICATION

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
– Overview: This is a repeat from 1/31/2019. The hero workout “Randy” challenges athletes to strategize how they will attack the 75 power snatches at a lighter weight. This is a great test of grit as well as shoulder, grip, and posterior chain stamina. The lungs will also come into play toward the back half of these reps.

– This should be a very light barbell that you can complete for at least 30+ reps unbroken when fresh.

– To complete this workout under time cap, you’ll need to average ~9 reps on the minute.

– This is not a workout to do singles on. Athletes should cycle sets together.

– Score: Time

MODIFICATION

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

Bar Muscle Up Conditioning (Time)

https://www.youtube.com/watch?v=FqsYHnn26fU

5 Rounds For Time:

6 Jumping/Banded Bar Muscle-ups

20 GHD Sit-ups/weighted AbMat SitUps

CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Power Snatch (Power Snatch

On the 3:00 x 3 Sets:
5 Power Snatches

*Start First Working Set at 70-78% & Build To Heavy
)

– Athletes should aim to build in weight each set.

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

– Reps do not need to be completed unbroken. Dropping from the top between reps is NOT permitted. No longer than 10s should pass between reps.

– Score: Enter weights used for heaviest set of 5.

MODIFICATION

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
– Overview: This is a repeat from 1/31/2019. The hero workout “Randy” challenges athletes to strategize how they will attack the 75 power snatches at a lighter weight. This is a great test of grit as well as shoulder, grip, and posterior chain stamina. The lungs will also come into play toward the back half of these reps.

– This should be a very light barbell that you can complete for at least 30+ reps unbroken when fresh.

– To complete this workout under time cap, you’ll need to average ~9 reps on the minute.

– This is not a workout to do singles on. Athletes should cycle sets together.

– Score: Time

MODIFICATION

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

Bar Muscle Up Conditioning (Time)

https://www.youtube.com/watch?v=FqsYHnn26fU

5 Rounds For Time:

6 Jumping/Banded Bar Muscle-ups

20 GHD Sit-ups/weighted AbMat SitUps

CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Power Snatch (Power Snatch

On the 3:00 x 3 Sets:
5 Power Snatches

*Start First Working Set at 70-78% & Build To Heavy
)

– Athletes should aim to build in weight each set.

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

– Reps do not need to be completed unbroken. Dropping from the top between reps is NOT permitted. No longer than 10s should pass between reps.

– Score: Enter weights used for heaviest set of 5.

MODIFICATION

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
– Overview: This is a repeat from 1/31/2019. The hero workout “Randy” challenges athletes to strategize how they will attack the 75 power snatches at a lighter weight. This is a great test of grit as well as shoulder, grip, and posterior chain stamina. The lungs will also come into play toward the back half of these reps.

– This should be a very light barbell that you can complete for at least 30+ reps unbroken when fresh.

– To complete this workout under time cap, you’ll need to average ~9 reps on the minute.

– This is not a workout to do singles on. Athletes should cycle sets together.

– Score: Time

MODIFICATION

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

Bar Muscle Up Conditioning (Time)

https://www.youtube.com/watch?v=FqsYHnn26fU

5 Rounds For Time:

6 Bar Muscle-ups

20 GHD Sit-ups/weighted AbMat SitUps

– This piece is all about quality, not speed.

– Muscle-up sets should, ideally, be completed unbroken.

– Score: Time. This is to help you keep moving at a cardio pace.
MODIFICATION

– Reduce Percentage

– Banded BMU

– Jumping BMU

– Chest To Bar Pull-Ups

– Pull-ups

– 5-7 Double Dumbbell Devils Presses Per Set

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aren’t going all the way, why go at all?” – Joe Namath

We sprint into the water.

Clean Complex 2023 (Weight)

Clean Complex

[On the 3:00 x 4 Rounds]:

2 Unbroken Sets [6 Total Reps]:

1 High Hang Clean

1 Hang Clean

1 Clean

– 2 Unbroken Sets = 1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 High Hang Clean + 1 Hang Clean + 1 Clean

– On 10/21 we did 3 unbroken sets of this complex. Aim to increase loading from that piece. If you did not do that piece, aim to start around 45-50% of your 1RM clean.

– These can be performed as squat cleans or power cleans.

– Score: Heaviest Load
WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

3 High Hang Cleans

3 Hang Cleans

3 Cleans

With A Light Weight:

1 High Hang Clean

1 Hang Clean

1 Clean

With A Moderate Weight:

1 High Hang Clean

1 Hang Clean

1 Clean

Build To Opening Weight

MODIFICATION

– Remove Unbroken Rule

– Reduce Reps (1 Unbroken Set)

– Sub Dumbbells

The Nice List (Time)

“The Nice List”

2 Rounds For Time:

1,200/1,000 Meter Bike Erg

25 Power Cleans MRx: 75/45, Rx: 95/65, Rx+: 115/85

1,200/1,000 Meter Bike Erg

25 Push Jerks MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 20 Minutes

– Overview: In this 2 round workout, athletes will work on their barbell cycling under fatigue. The goal here is to cycle the cleans in 2-4 sets and to cycle the push jerks in 1-3 sets.

– Bike: Each bike should be completed in 2:30 or less.

– Barbell: Light-moderate barbell weight that allows athletes to complete each set of 25 reps (of each movement) in 2 minutes or less. Loading should not exceed 65% of your 1RM push jerk.

– Score: Total Time. If capped, add 1s for every incomplete rep.

– Let’s pace the bike in a way that is going to allow us to push the barbell. It is better to go a little slower here if it means we can get through the barbell reps a little faster.

– Something like 15-10, 10-8-7, or 8-7-5-5 are some possible options for the cleans. We really want to try and hold onto the barbell today and cycle some sets vs. going right for singles.

– Something like 25 unbroken, 15-10, or 10-8-7 are some possible options on the jerks. Out of the cleans and the jerks, the jerks would be the movement we really want to try to hold on for bigger sets. Putting the bar down more just means we need to do more cleans to pick it back up.
MODIFICATION

1,200/1,000 METER BIKE ERG

– Reduce Distance

– 2:30 Time Cap

– 600/500m Row

– 500/400m Ski

– 400m Run

– 300m Air Run

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aren’t going all the way, why go at all?” – Joe Namath

We sprint into the water.

Clean Complex 2023 (Weight)

Clean Complex

[On the 3:00 x 4 Rounds]:

2 Unbroken Sets [6 Total Reps]:

1 High Hang Clean

1 Hang Clean

1 Clean

– 2 Unbroken Sets = 1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 High Hang Clean + 1 Hang Clean + 1 Clean

– On 10/21 we did 3 unbroken sets of this complex. Aim to increase loading from that piece. If you did not do that piece, aim to start around 45-50% of your 1RM clean.

– These can be performed as squat cleans or power cleans.

– Score: Heaviest Load
WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

3 High Hang Cleans

3 Hang Cleans

3 Cleans

With A Light Weight:

1 High Hang Clean

1 Hang Clean

1 Clean

With A Moderate Weight:

1 High Hang Clean

1 Hang Clean

1 Clean

Build To Opening Weight

MODIFICATION

– Remove Unbroken Rule

– Reduce Reps (1 Unbroken Set)

– Sub Dumbbells

The Nice List (Time)

“The Nice List”

2 Rounds For Time:

1,200/1,000 Meter Bike Erg

25 Power Cleans MRx: 75/45, Rx: 95/65, Rx+: 115/85

1,200/1,000 Meter Bike Erg

25 Push Jerks MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 20 Minutes

– Overview: In this 2 round workout, athletes will work on their barbell cycling under fatigue. The goal here is to cycle the cleans in 2-4 sets and to cycle the push jerks in 1-3 sets.

– Bike: Each bike should be completed in 2:30 or less.

– Barbell: Light-moderate barbell weight that allows athletes to complete each set of 25 reps (of each movement) in 2 minutes or less. Loading should not exceed 65% of your 1RM push jerk.

– Score: Total Time. If capped, add 1s for every incomplete rep.

– Let’s pace the bike in a way that is going to allow us to push the barbell. It is better to go a little slower here if it means we can get through the barbell reps a little faster.

– Something like 15-10, 10-8-7, or 8-7-5-5 are some possible options for the cleans. We really want to try and hold onto the barbell today and cycle some sets vs. going right for singles.

– Something like 25 unbroken, 15-10, or 10-8-7 are some possible options on the jerks. Out of the cleans and the jerks, the jerks would be the movement we really want to try to hold on for bigger sets. Putting the bar down more just means we need to do more cleans to pick it back up.
MODIFICATION

1,200/1,000 METER BIKE ERG

– Reduce Distance

– 2:30 Time Cap

– 600/500m Row

– 500/400m Ski

– 400m Run

– 300m Air Run

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aren’t going all the way, why go at all?” – Joe Namath

We sprint into the water.

Clean Complex 2023 (Weight)

Clean Complex

[On the 3:00 x 4 Rounds]:

2 Unbroken Sets [6 Total Reps]:

1 High Hang Clean

1 Hang Clean

1 Clean

– 2 Unbroken Sets = 1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 High Hang Clean + 1 Hang Clean + 1 Clean

– On 10/21 we did 3 unbroken sets of this complex. Aim to increase loading from that piece. If you did not do that piece, aim to start around 45-50% of your 1RM clean.

– These can be performed as squat cleans or power cleans.

– Score: Heaviest Load
WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

3 High Hang Cleans

3 Hang Cleans

3 Cleans

With A Light Weight:

1 High Hang Clean

1 Hang Clean

1 Clean

With A Moderate Weight:

1 High Hang Clean

1 Hang Clean

1 Clean

Build To Opening Weight

MODIFICATION

– Remove Unbroken Rule

– Reduce Reps (1 Unbroken Set)

– Sub Dumbbells

The Nice List (Time)

“The Nice List”

2 Rounds For Time:

1,200/1,000 Meter Bike Erg

25 Power Cleans MRx: 75/45, Rx: 95/65, Rx+: 115/85

1,200/1,000 Meter Bike Erg

25 Push Jerks MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 20 Minutes

– Overview: In this 2 round workout, athletes will work on their barbell cycling under fatigue. The goal here is to cycle the cleans in 2-4 sets and to cycle the push jerks in 1-3 sets.

– Bike: Each bike should be completed in 2:30 or less.

– Barbell: Light-moderate barbell weight that allows athletes to complete each set of 25 reps (of each movement) in 2 minutes or less. Loading should not exceed 65% of your 1RM push jerk.

– Score: Total Time. If capped, add 1s for every incomplete rep.

– Let’s pace the bike in a way that is going to allow us to push the barbell. It is better to go a little slower here if it means we can get through the barbell reps a little faster.

– Something like 15-10, 10-8-7, or 8-7-5-5 are some possible options for the cleans. We really want to try and hold onto the barbell today and cycle some sets vs. going right for singles.

– Something like 25 unbroken, 15-10, or 10-8-7 are some possible options on the jerks. Out of the cleans and the jerks, the jerks would be the movement we really want to try to hold on for bigger sets. Putting the bar down more just means we need to do more cleans to pick it back up.
MODIFICATION

1,200/1,000 METER BIKE ERG

– Reduce Distance

– 2:30 Time Cap

– 600/500m Row

– 500/400m Ski

– 400m Run

– 300m Air Run

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU