CrossFit Evergreen – CrossFit

CFE INSPIRE

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

Committed to the destination, while flexible on the route.

Power Snatch (Power Snatch

For Load of set #3 of 9 reps:
21-15-9 Unbroken Power Snatch

Rest 2 Minutes Between Sets.
)

– The goal here is to perform big sets of touch and go snatches under fatigue. We will not be fully recovered after 2-3 minutes of rest so this is great training for barbell cycling within workouts.

– Athletes can use the same weight across all sets or build.

– Last week we did 15-12-9 reps for total load so we can aim to go a little lighter this week.

– Aim to start around 45-50% of your 1RM power snatch.

– Athletes must complete each set unbroken to be considered “Rx.”

– Score: Enter weight used for last set of 9 reps

MODIFICATION

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Snatches

– Sub Dumbbell(s)

Playback (3 Rounds for calories)

“Playback”

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-snatch-cycling.mp4

AMRAP 5:

3 Rounds:

14 Dumbbell Snatches MRx: 30/15, Rx:40/25, Rx+: 50/35

14 Pull-ups

Time Remaining: Max Calorie Bike Erg

Rest 4 Minutes

AMRAP 5:

2 Rounds:

14 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35

14 Pull-ups

Time Remaining: Max Calorie Bike Erg

Rest 4 Minutes

AMRAP 5:

1 Round:

14 Dumbbell Snatches MRx: 30/15, 40/25, Rx+: 50/35

14 Pull-ups

Time Remaining: Max Calorie Bike Erg

– Overview: In this interval style workout, athletes will be challenged to push the pace on the dumbbell and the pull-up bar in order to gain as much time on the bike as possible.

– Dumbbell Snatch: Use 1 dumbbell and alternate hands after every rep. Reps should take 40s or less to complete.

– Pull-Ups: Athletes should be able to complete each set of 14 pull-ups in no more than 2 sets. Reps should take 40s or less to complete.

– Bike: We are looking to have about 1:00, 2:30, and 4:00 on the bike respectively in each 5 minute window.

– Score: Enter calories accumulated within each AMRAP. Overall score will be the sum total.
– Let’s do our best to hold onto the dumbbell for unbroken sets each round. Ideally, we are switching hands in the air on the way down each rep.

– Aim to complete the pull-ups in 1-2 sets each round.

– We are going to have more time on the bike each AMRAP with our rounds of dumbbell snatches and pull-ups decreasing. With our score being calories on the bike, let’s cycle at a slightly higher damper setting. We should still be able to hold 75+ RPM with whatever damper setting we choose.

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

MAX CALORIE BIKE ERG

– Assault or Echo Bike

– Row

– Ski

– Air Run

– Run (100m Loops)

– Burpees

– Box Step-Ups

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