CrossFit Evergreen – CrossFit

CFE INSPIRE

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
– Overview: In this interval Hero workout, athletes will be challenged to push the pace each round and hold on for some big sets of pull-ups. Aim to complete each round in roughly the same amount of time.

– Double Unders: Reps should be completed in 45s or less.

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

– Air Squats: Reps should be completed in 1:00 or less.

– Run: The 100m sprint should take 30s or less.

– Score: Total time including rest. If capped, add 1s for every incomplete rep. 100m = 1 rep.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

AIR SQUATS

– Reduce Reps

– Squat To A Box

– Reverse Lunges

100 METER SPRINT

– Reduce Distance

– 30s Time Cap

– 125m Row

– 100m Ski

– 250m Bike

– 75m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Culture eats strategy for breakfast.” – Peter Drucker

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Clean Ladder (Time)

Clean Ladder

For Time:

10 Cleans @ 55%

8 Cleans @ 63%

6 Cleans @ 72%

4 Cleans @ 80%

2 Cleans @ 88%
– Athletes can complete these sets touch and go or as singles.

– Athletes can power clean or squat clean these reps.

– Use 1 bar & change weight yourself.

– This is a 3% increase from last week.

– Score: Time. You can put your own weights in the notes

MODIFICATIONS

– Power Cleans

– Front Squats

– Sub Dumbbells

How ‘Bout Those Chieeeefs? (AMRAP – Rounds and Reps)

“How ‘Bout Those Chieeeefs?”

5 Rounds x AMRAP 4:

12 Toes to Bar

60 Double Unders

Max Rounds of “The Chief”

Rest 1 Minute Between Rounds.

[“The Chief”]:

3 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95

6 Push-ups

9 Air Squats

– Overview: In this interval style workout, athletes will begin each AMRAP with 12 toes to bar and 60 double unders. In the remaining time, they will accumulate as many rounds of “The Chief” as they can. Athletes will pick up where they left off on their rounds of “The Chief” each AMRAP. For example, if you finish the first AMRAP in the middle of the push-ups, you’ll pick back up next round on the push-ups after completing the toes to bar and double unders.

– Toes To Bar: Reps should take 30s or less to complete.

– Double Unders: Reps should take 1:30 or less to complete.

– Power Cleans: Loading should not exceed 60% of your 1RM power clean. Reps should take 20s or less to complete.

– Push-Ups: Reps should take 20s or less to complete.

– Air Squats: Reps should take 20s or less to complete.

– Score: Total Rounds + Reps of “The Chief”
– Let’s try to hold on for 1-2 sets of toes to bar each round.

– Let’s also aim to complete the double unders in 1-2 sets each round.

– The power cleans in the rounds of “The Chief” can be completed as singles or touch and go sets. Choose a strategy that is going to allow for unbroken sets of push-ups.

– Let’s aim tot complete the push-ups in 1-2 sets and use the air squats as a place to catch the breath.

– Fast transitions will be key during rounds of “The Chief.”

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

AIR SQUATS

– Reduce Reps

– Reverse Lunges

– Box Step-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Culture eats strategy for breakfast.” – Peter Drucker

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Push Jerk (Push Jerk

Set 1: 10 Push Jerks @ 55%
Set 2: 8 Push Jerks @ 64%
Set 3: 6 Push Jerks @ 73%
Set 4: 10 Push Jerks @ 58%
Set 5: 8 Push Jerks @ 67%
Set 6: 6 Push Jerks @ 76%

Rest 1 minute between sets)

– All sets should be completed unbroken.

– Barbell should be taken from a rack.

– Score: Enter the loading of the last set only.

MODIFICATIONS

– Push Press

– Split Jerks

– Sub Dumbbells

Country Roads (4 Rounds for calories)

“Country Roads”

AMRAP 8:
1,200 Meter Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 6:
800 Meter Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 4:
400 Meter Run
Max Calorie Echo Bike

Rest 1 Minute

AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
– Overview: In this cardio focused interval workout, athletes will be challenged to push the pace on each run in order to have time to accumulate calories in the bike.

– Run: Athletes should be able to complete the runs at a 1:00 per 200m pace or faster.

– Bike: There should be at least a 1:00 effort on the bike during each AMRAP.

– Score: Enter calories accumulated each round. Overall score will be the sum total.

MODIFICATIONS

1,600 METER RUN

– Reduce Distances

– 1,600m Ski

– 1,200m Air Run

– 2,000m Row

– 4,000m Bike

– 80 x 10m Shuttle Runs

1,200 METER RUN

– Reduce Distances

– 1,200m Ski

– 900m Air Run

– 1,500m Row

– 3,000m Bike

– 90 x 10m Shuttle Runs

800 METER RUN

– Reduce Distances

– 800m Ski

– 600m Air Run

– 1,000m Row

– 2,000m Bike

– 40 x 10m Shuttle Runs

400 METER RUN

– Reduce Distances

– 400m Ski

– 300m Air Run

– 500m Row

– 1,000m Bike

– 30 x 10m Shuttle Runs

200 METER RUN

– Reduce Distances

– 200m Ski

– 150m Air Run

– 250m Row

– 500m Bike

– 15 x 10m Shuttle Runs

MAX CALORIE BIKE ERG

– Max Calories On Any Other Machine

– Max Shuttle Runs

– Max Burpees

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Culture eats strategy for breakfast.” – Peter Drucker

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It doesn’t matter when we start.

It doesn’t matter where we start.

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Overhead Squat (Overhead Squat

On the 2:00 x 5 Sets:
2 Overhead Squats

*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 85-90% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×3.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overachiever (Time)

“Overachiever”

For Time (10 Minute Cap):

30 Deadlifts

15 Lateral Barbell Burpees

20 Overhead Squats

15 Lateral Barbell Burpees

10 Power Snatches

15 Lateral Barbell Burpees

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

– Overview: In this chipper style workout, athletes will be mainly challenged to grind through 1-2 sets of overhead squats. Let’s be smart about our weight choice today as well as our pacing of the deadlifts and burpees that precede the overhead squats.

– Lateral Burpees: Reps should be completed in 1:30 or less.

– Deadlifts: Reps should be completed in 1:30 or less.

– Overhead Squats: Reps should be completed in 1:30 or less.

– Power Snatches: Reps should be completed in 1:30 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Our strategy on this workout will revolve mostly around the overhead squats. Our big goal here is to complete these reps in 1-2 sets.

– With the overhead squats being the main focus, let’s break the deadlifts in 2-3 quick sets.

– By the time we get to the power snatches, going singles will likely be the quickest way to get our hands on the bar and the best way to keep us moving.

– Let’s pace the first 2 sets of burpees in a way that will allow you to stick to your strategy on the barbell. Choose a modest pace here.

– The last set of burpees should be the only set of burpees we try to push.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– 15/12 Calories On Any Machine

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It doesn’t matter when we start.

It doesn’t matter where we start.

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Overhead Squat (Overhead Squat

On the 2:00 x 5 Sets:
2 Overhead Squats

*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 85-90% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×3.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overachiever (Time)

“Overachiever”

For Time (10 Minute Cap):

30 Deadlifts

15 Lateral Barbell Burpees

20 Overhead Squats

15 Lateral Barbell Burpees

10 Power Snatches

15 Lateral Barbell Burpees

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

– Overview: In this chipper style workout, athletes will be mainly challenged to grind through 1-2 sets of overhead squats. Let’s be smart about our weight choice today as well as our pacing of the deadlifts and burpees that precede the overhead squats.

– Lateral Burpees: Reps should be completed in 1:30 or less.

– Deadlifts: Reps should be completed in 1:30 or less.

– Overhead Squats: Reps should be completed in 1:30 or less.

– Power Snatches: Reps should be completed in 1:30 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Our strategy on this workout will revolve mostly around the overhead squats. Our big goal here is to complete these reps in 1-2 sets.

– With the overhead squats being the main focus, let’s break the deadlifts in 2-3 quick sets.

– By the time we get to the power snatches, going singles will likely be the quickest way to get our hands on the bar and the best way to keep us moving.

– Let’s pace the first 2 sets of burpees in a way that will allow you to stick to your strategy on the barbell. Choose a modest pace here.

– The last set of burpees should be the only set of burpees we try to push.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– 15/12 Calories On Any Machine

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings