CrossFit Evergreen – CrossFit

CFE INSPIRE

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Shoulder Press (Strict Press
Set 1: 1 Strict Press @ 70%
Set 2: 1 Strict Press @ 78%
Set 3: 3 Strict Press @ 83%
Set 4: 3 Strict Press @ 83%
Set 5: 3 Strict Press @ 83%
Set 6: 3 Strict Press @ 83%
Set 7: Max Strict Press @ 83%

Rest 1 Min Between Sets)

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– The final set will be a max set with the goal being to complete 3 reps or more.

– Score: Reps completed for max set.

MODIFICATION

– Reduce Percentages

– Sub Dumbbells

Open House (AMRAP – Rounds and Reps)

“Open House”

https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-stance.mp4

AMRAP 9:

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

6 Lateral Barbell Burpees

– Overview: In this grindy AMRAP, athletes will be challenged to complete their thrusters in unbroken sets each round. Pacing will also be a big challenge for athletes to try and nail right out the gate. Athletes should start out slower than they think and try to hold on.

– Thrusters: Loading should not exceed 65% of your 1RM thruster. Reps should take 20s or less to complete each round.

– Lateral Barbell Burpees: Reps should take 40s or less to complete each round.

– Score: Rounds + Reps
– Let’s make our first priority to get the thrusters completed unbroken each round.

– We should pace our burpees in a way that will allow us to stick to unbroken sets on the barbell. This pace may slow as we get deeper into this workout but we should try to slow down before we stop all together.

– Pacing will be a key component in this workout, let’s be sure that we choose a pace right out the gate that is going to be sustainable.

MODIFICATION

THURSTERS

– Reduce Reps

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Single Dumbbell Thrusters

– 12 Air Squats

LATERAL BARBELL BURPEES

– Reduce Reps

– Bar-Lateral Burpees (With Step Over)

– Bar-Facing Burpees

– Regular Burpees

– 6 Calories On Any Machine

Handstand Walk and GHD AMRAP (AMRAP – Rounds and Reps)

Gymnastics Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4

AMRAP 10:

1 x 30ft. Handstand Walk

3-6-9-12…GHD Sit-ups

– Each round, athletes will complete a 30ft. handstand walk followed by a set of GHDSU. The GHDSU reps will increase by 3 reps each round.

– The handstand walk should take 45s or less to complete each round.

– Score: Rounds + Reps
– Aim to complete the handstand walks unbroken.

– Settle into a steady pace on the GHDSU.

MODIFICATION

HANDSTAND WALK

– Reduce Distance

– 45 Seconds of Practice

– 15 Handstand Shoulder Taps Against A Wall

– 30 Plank Shoulder Taps

– 30ft. Double Dumbbell Overhead Carry

– 2 Wall Walks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What you resist, persists”. What would you think about if I told you to *not* to think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*. Turn “don’t slow down” into “I can hold this pace”. Turn “don’t mess this up” into “focus on a clean jumpshot”. If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
2 Deadlifts

*Start First Working Set at 82% & Build In Weight From There Each Set
)

– These should be performed as “touch and go” reps. The plates should just tap the floor before coming back up. – Start at 82% and aim to build each set if you still feel you are moving well. – Score: Enter the loading of heaviest set of 2 reps.

WARM UP

10 Empty Barbell Deadlifts

5 Light Deadlifts

3 Moderate Deadlifts

Build To 82% Hitting 2 Reps Each Time You Make A Weight Jump

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What you resist, persists”. What would you think about if I told you to *not* to think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*. Turn “don’t slow down” into “I can hold this pace”. Turn “don’t mess this up” into “focus on a clean jumpshot”. If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
2 Deadlifts

*Start First Working Set at 82% & Build In Weight From There Each Set
)

– These should be performed as “touch and go” reps. The plates should just tap the floor before coming back up. – Start at 82% and aim to build each set if you still feel you are moving well. – Score: Enter the loading of heaviest set of 2 reps.

WARM UP

10 Empty Barbell Deadlifts

5 Light Deadlifts

3 Moderate Deadlifts

Build To 82% Hitting 2 Reps Each Time You Make A Weight Jump

Tap Dancing (AMRAP – Rounds and Reps)

“Tap Dancing” https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4

AMRAP 10:

9 Toes to Bar, 50 Double Unders

9 Deadlifts, 50 Double Unders

15 Toes to Bar, 50 Double Unders

15 Deadlifts, 50 Double Unders

21 Toes to Bar, 50 Double Unders

21 Deadlifts, 50 Double Unders …

Add 6 Toes to Bar & Deadlifts Each Round

Barbell: MRx: 115/85, Rx: 175/115, Rx+: 205 / 145

– Overview: In this 10 minute grind, athletes will alternate between their jump rope and either the barbell or the pull-up bar. Grip, shoulder, and lung fatigue will be most notable in this workout.

– Toes To Bar: Athletes should be able to complete sets of 5 or more throughout.

– Double Unders: Athletes should be able to complete all sets with no more than 1 break.

– Deadlifts: Athletes should be able to complete sets of 5 or more throughout. The loading should not exceed 65% of your 1RM deadlift.

– Goal: Complete at least 3 rounds (9-15-21).

– Score: Rounds + Reps (1 Round = TTB + DU + DL + DU)
– Athletes should aim to complete the double unders in 1-2 sets each time they make their way back to the rope. – Let’s lean into our strengths a bit on this workout when it comes to choosing a strategy for the toes to bar and deadlifts. – If you are stronger on the barbell, hold on for bigger sets of deadlifts and break up the toes to bar more often. – If you are stronger on the pull-up bar, bigger sets of toes to bar and break up the deadlifts more often.

MODIFICATION

TOES TO BAR – Reduce Reps – Toes To As High As Possible – Knees To Chest – Sit-Ups – V-Ups

DOUBLE UNDERS – Reduce Reps – 75 Single Unders – 50 Plate Hops – 50 Reps of Singles & Doubles (Mix of Both) – 50s Effort On Any Machine

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What you resist, persists”. What would you think about if I told you to *not* to think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*. Turn “don’t slow down” into “I can hold this pace”. Turn “don’t mess this up” into “focus on a clean jumpshot”. If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
2 Deadlifts

*Start First Working Set at 82% & Build In Weight From There Each Set
)

– These should be performed as “touch and go” reps. The plates should just tap the floor before coming back up. – Start at 82% and aim to build each set if you still feel you are moving well. – Score: Enter the loading of heaviest set of 2 reps.

WARM UP

10 Empty Barbell Deadlifts

5 Light Deadlifts

3 Moderate Deadlifts

Build To 82% Hitting 2 Reps Each Time You Make A Weight Jump

Tap Dancing (AMRAP – Rounds and Reps)

“Tap Dancing” https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4

AMRAP 10:

9 Toes to Bar, 50 Double Unders

9 Deadlifts, 50 Double Unders

15 Toes to Bar, 50 Double Unders

15 Deadlifts, 50 Double Unders

21 Toes to Bar, 50 Double Unders

21 Deadlifts, 50 Double Unders …

Add 6 Toes to Bar & Deadlifts Each Round

Barbell: MRx: 135/85, Rx: 175/115, Rx+: 205 / 145

– Overview: In this 10 minute grind, athletes will alternate between their jump rope and either the barbell or the pull-up bar. Grip, shoulder, and lung fatigue will be most notable in this workout.

– Toes To Bar: Athletes should be able to complete sets of 5 or more throughout.

– Double Unders: Athletes should be able to complete all sets with no more than 1 break.

– Deadlifts: Athletes should be able to complete sets of 5 or more throughout. The loading should NOT exceed 65% of your 1RM deadlift.

– Goal: Completenot at least 3 rounds (9-15-21).

– Score: Rounds + Reps (1 Round = TTB + DU + DL + DU)
– Athletes should aim to complete the double unders in 1-2 sets each time they make their way back to the rope. – Let’s lean into our strengths a bit on this workout when it comes to choosing a strategy for the toes to bar and deadlifts. – If you are stronger on the barbell, hold on for bigger sets of deadlifts and break up the toes to bar more often. – If you are stronger on the pull-up bar, bigger sets of toes to bar and break up the deadlifts more often.

MODIFICATION

TOES TO BAR – Reduce Reps – Toes To As High As Possible – Knees To Chest – Sit-Ups – V-Ups

DOUBLE UNDERS – Reduce Reps – 75 Single Unders – 50 Plate Hops – 50 Reps of Singles & Doubles (Mix of Both) – 50s Effort On Any Machine

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

CFE INSPIRE

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire Three themes to take into our day. To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies. To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better. To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Back Squat (Back Squat

On the 3:00 x 5 Sets:
4 Back Squats @ 70-75%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack. – Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you. – Score: Enter weight used across all sets. (Should be same weight across)

MODIFICATION

– Reduce Reps – Reduce Percentage – Remove Pause – Box Squat – Front Squat

Anyhow (Time)

“Anyhow” https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4

For Time (30 Minute Cap):

150/120 Calorie Row

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

90 Burpees

*Partition However You’d Like

– Overview: Athletes can “choose their own adventure” in this longer grind of a workout. Athletes should pick sustainable numbers, switching before the movement they are on starts to slow down. Can you finish in under 20 minutes?

– Athletes will need to spend less than 10 minutes total on each movement to meet the cap.

– If you do not think you could hold 15/12 cals on the minute for 10 minutes, reduce the total cals to be completed.

– If you do not think you could hold 12 wallballs on the minute for 10 minutes, reduce the total reps to be completed.

– If you do not think you could hold 9 burpees on the minute for 10 minutes, reduce the total reps to be completed.

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

– The order shows (row, wallball, burpee) is likely the most efficient order to go in because it involves the least interference. – Choose a strategy that is going to help you stay moving. Some Potential Strategies: – 10 Rounds: 15/12 Cal Row – 12 Wallballs – 9 Burpees – 6 Rounds: 25/20 Cal Row – 20 Wallballs – 15 Burpees – 5 Rounds: 30/24 Cal Row – 24 Wallballs – 18 Burpees – 3 Rounds: 50/40 Cal Row – 40 Wallballs – 30 Burpees – Big Row – Rounds of Wallballs + Burpees – Rest of Row – All of The Row – Rounds of Wallballs + Burpees – Rounds of Wallballs + Burpees – All of The Row – Unpartitioned
MODIFICATION

150/120 CALORIE ROW – Reduce Calories – 150/120 Cal Bike Erg – 120/90 Cal Assault or Echo Bike – 120/90 Cal Ski – 120/90 Cal Air Run – 2,000m Run

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 180 Air Squats

BURPEES – Reduce Reps – Straight Arm Burpees – 90 Cals On Any Machine – 90 Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

All Work, No Play (Time)

“All Work, No Play” https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

4 Rounds For Time:

200 Meter Run (Row)

12 Dumbbell Push Jerks MRx: 30/15, Rx: 40/25, Rx+: 50/35

12 Pull-ups

10 Min. CAP

– Overview: In this quick triplet, athletes will be challenged to push the pull-ups and push jerks. Can you go unbroken all 4 rounds?

– Run: The 200m should take 1:15 or less to complete.

– Dumbbell Push Jerks: Reps should be completed in 45s or less.

– Pull-ups: Reps should be completed in 45s or less.

– Score: Total time. (10 Min. Cap) – add 1 Sec. for every rep not completed
– The run (Row) matters the least in this workout. We can use this movement as a place to recover. – Let’s choose to either go unbroken on the dumbbells or the pull-ups. If we are confident we can go unbroken on both, we can push for that as well. – Lean into your strengths here. If you are stronger on the dumbbells, let’s hang on for unbroken sets and break up the pull-ups. If you are stronger on the pull-ups, push for unbroken sets and break up the push jerks.

MODIFICATION

200 METER RUN – Reduce Distance – 1:15 Time Cap – 250m Row – 200m Ski – 500m Bike – 150m Air Run

DUMBBELL PUSH JERKS – Reduce Reps/Loading – Sub Kettlebells – Sub Barbell – HSPU – Push-Ups

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

15 Min CAP

With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“ For Time “).

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.

Score is the time on the clock when the last set of unbroken Double-Unders is completed.

Scaling Options

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single -Unders (attempt at least one double-under per set)

Mobility (No Measure)

Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths