CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your mind is not your shoe size.” – Jim Kwik

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Overhead Squat Mobility Prep (No Measure)

10 air squats

10 on the wall, facing with arms up air squats.

Shoulder Cars (5 each arm)

Bottom squat Zot’s press with pvc

Overhead Squat (Overhead Squat

On the 2:00 x 5 Sets:
1 Overhead Squat

*Use The Same Weight Across
)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should aim to complete all sets at 90-100% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×2.

– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

The Dark Side (AMRAP – Rounds and Reps)

“The Dark Side”

https://ctstorageprod.blob.core.windows.net/videos-coaching/overhead-squat-first-rep.mp4

AMRAP 10:

Buy-In: 1,000/900 Meter Row

Directly Into…

10-20-30….

Dumbbell Power Snatches MRx: 30/20, Rx: 40/25, Rx+: 50/35

Overhead Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55

– Overview: In this 10 minute AMRAP, athlete will begin with a 1000/900m row. After the row is complete they will spend the remaining time alternating between dumbbell snatches and overhead squats. The main goal here will be to complete big sets of overhead squats.

– Row: Should be completed in 4:30 or less.

– Dumbbell Snatch: Athletes should use a single dumbbell and alternate arms every rep. 10 reps should take 30s or less to complete.

– Overhead Squats: The loading of the barbell should not exceed 55% of your 1RM overhead squat. Athletes should be able to complete sets of 10 or more at this weight throughout the workout.

– Score: Rounds + reps (the row does not count toward your score).
– It is not worth it to push the row too much at the start of this workout. We should still row at a solid pace but we need to save our energy for the scored portion of the workout that follows. Row at a pace that is at or slightly slower than your 2k time trial pace.

– Let’s try to push for bigger sets of overhead squats. Our goal here should be to complete sets of 10 or more.

– Pace the snatches based on how the overhead squats are feeling. If needed take more breaks here than on the overhead squats.

OVERHEAD SQUATS

– Reduce Loading

– Reduce Reps

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“No one was ever wise by chance.” – Seneca

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Clean (Clean

On the 2:00 x 5 Sets:
1 Clean

*Use The Same Weight Across
)

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

– Reps can be performed touch and go or as singles.

– Athletes should use 90-100% of their 1RM squat or power clean across all sets or use a slightly heavier weight than last week.

– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.

– Score: Loading used across

MODIFICATIONS

– Reduce Reps

– Increase Rest Time

– Hang Power Cleans

– Sub Dumbbells

Round Table (AMRAP – Rounds and Reps)

“Roundtable”



AMRAP 10:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

6-9-12…Toes to Bar

Barbell: MRx: 95/65, Rx: 115/75, Rx+: 135/95

*Add 3 Toes to Bar Every Round

– Overview: This workout is all about grip stamina. Athletes should break things up right from the start in order to manage grip fatigue.

– Deadlift: Reps should be completed in 30s or less.

– Hang Power Cleans: Reps should be completed in 30s or less.

– Push Jerks: Reps should be completed in 30s or less. The loading on the barbell should not exceed 65% of your 1RM push jerk.

– Toes To Bar: Athletes should be able to complete every round in sets of 3 or more.

– Goal: 4 rounds or more.

– Score: Round + Reps
– The first 3 barbell movements are the same movements and rep scheme we see in the workout “DT.”

– We’d recommend breaking up the barbell movements in the traditional way “DT” is broken up (11 DL, Break, 1 DL + 8 HPC, Break, 1 HPC + 6 Push Jerks).

– If your grip starts to go, break up the deadlifts and or hang power cleans into 3 sets (6-5-1 and/or 5-3-1).

– For the toes to bar, we’d recommend either holding on for the first few rounds or breaking things up right away. This will come down to your ability/capacity.

HANG POWER CLEANS

– Reduce Loading/Reps

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– Handstand Push-Ups

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“No one was ever wise by chance.” – Seneca

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Clean (Clean

On the 2:00 x 5 Sets:
1 Clean

*Use The Same Weight Across
)

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

– Reps can be performed touch and go or as singles.

– Athletes should use 90-100% of their 1RM squat or power clean across all sets or use a slightly heavier weight than last week.

– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.

– Score: Loading used across

MODIFICATIONS

– Reduce Reps

– Increase Rest Time

– Hang Power Cleans

– Sub Dumbbells

Round Table (AMRAP – Rounds and Reps)

“Roundtable”



AMRAP 10:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

6-9-12…Toes to Bar

Barbell: MRx: 95/65, Rx: 115/75, Rx+: 135/95

*Add 3 Toes to Bar Every Round

– Overview: This workout is all about grip stamina. Athletes should break things up right from the start in order to manage grip fatigue.

– Deadlift: Reps should be completed in 30s or less.

– Hang Power Cleans: Reps should be completed in 30s or less.

– Push Jerks: Reps should be completed in 30s or less. The loading on the barbell should not exceed 65% of your 1RM push jerk.

– Toes To Bar: Athletes should be able to complete every round in sets of 3 or more.

– Goal: 4 rounds or more.

– Score: Round + Reps
– The first 3 barbell movements are the same movements and rep scheme we see in the workout “DT.”

– We’d recommend breaking up the barbell movements in the traditional way “DT” is broken up (11 DL, Break, 1 DL + 8 HPC, Break, 1 HPC + 6 Push Jerks).

– If your grip starts to go, break up the deadlifts and or hang power cleans into 3 sets (6-5-1 and/or 5-3-1).

– For the toes to bar, we’d recommend either holding on for the first few rounds or breaking things up right away. This will come down to your ability/capacity.

HANG POWER CLEANS

– Reduce Loading/Reps

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– Handstand Push-Ups

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Manic Monday Beast Work (Checkmark)

3 Rounds For Quality:

22 Push ups

22 Air Squats

22 Sit-Ups

Try and get as many reps as possible each round and keep it going.

CrossFit Evergreen – CrossFit

SEAL Crusher Part 2 (Time)

4 sets of 15 reps (goal = unbroken)

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

cash out:

– 100 abs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your actions speak so loudly that I can’t hear what you’re saying.”

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Back Squat (Back Squat

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

*5 Second Negative Each Rep
)

– Barbell should come from a rack.

– Athletes should perform a 5 second negative each rep. Use a clock or have a buddy count out these seconds for you.

– Score: Enter weight used across all sets.

MODIFICATIONS

– Reduce Reps

– Box Squat

– Front Squat

Down For The Count (Time)

“Down For The Count”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-toes.mp4

For Time:

21-15-9 Thrusters MRx: 55/35, Rx: 75/55, Rx+: 95/65

4-3-2 Rope Climbs (15ft.)

Time Cap: 8 Minutes

– Overview: This workout should feel like a sprint. Cycle the thrusters at a pace that allows you to hold on for big sets while still also being able to hop right up on the rope.

– Thrusters: The weight should feel very light. Reps should be completed in unbroken sets each round. Reduce the loading if needed.

– Rope Climbs: Should be completed in under 1:20, 1:00, and 0:40 respectively. Adjust reps or variation as needed.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s try our best to hold on for unbroken sets of thrusters. If a break is needed, we should try to make that break as quick as possible.

– Our rope climbs do need to be “fast” but we should not be spending too long between reps letting time slip away.

– Our main goal in this workout is to hold on to the barbell a little longer than you want to and to hop up on the rope a little sooner than you’d like to.

MODIFICATIONS

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 42-30-18 Air Squats

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 3 Single Arm Ring Rows Each Arm = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– 2 Lay to Stand Climb

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CrossFit Evergreen – CrossFit

CFE INSPIRE

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Overhang (AMRAP – Rounds and Reps)

Option B: “Overhang”

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

AMRAP 20:

30/24 Calorie Row

20 Box Jump Overs (24″/20″)

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35

– Overview: Athletes should move through this workout at their threshold pace. The challenge here is to complete each round in roughly the same amount of time.

– Row: Each row should take 2:00 or less to complete.

– Box Jump Overs: Reps should take 1:00 or less to complete. Rebounding is not permitted.

– Dumbbell Hang Power Snatches: Reps should be performed with a single dumbbell and take 30s or less to complete on each arm (1:00 total for all 20).

– Score: Rounds + Reps
– Let’s choose a pace on the row that will be sustainable throughout the entire workout. Right around 2:00 here is a great place to be.

– Let’s be mindful of how the row will impact our ability to jump. Let’s try to push the pace on the box more than the row here.

– Try to hold onto the dumbbell for all 10 reps on each side without putting the dumbbell down.

MODIFICATIONS

30/24 CALORIE ROW

– Reduce Cals

– 2:30 Time Cap

– 24/18 Cal Assault or Echo Bike

– 30/24 Cal Bike Erg

– 24/18 Cal Ski

– 24/18 Cal Air Run

– 400m Run

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Squat Jumps

– 20 Double Unders

– 20 Plate Hops

DUMBBELL HANG POWER SNATCH

– Reduce Loading

– Reduce Reps

– Empty Barbell Hang Power Snatches

– Kettlebell Swings

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