CrossFit Evergreen – CrossFit

CFE INSPIRE

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

Disciplined intention is everything. And we just need to start it.

Bench Press (Bench Press

On the 3:00 x 5 Sets:
3 Bench Press

*Use Same Weight Across
)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– Sets should be performed at the same weight across. We are looking to stay between 80-85% of your 1RM bench press or to use a slightly heavier weight than last week.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter loading used across.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Bundle Up (AMRAP – Rounds and Reps)

“Bundle Up”

AMRAP 10:

5 Pull-ups

30 Double Unders

10 Push-ups

– Overview: In this 10 minute triplet, athletes will be challenged to be smart and pace their rounds as well as manage their fatigue on the push-ups right from the start. Athletes should aim to complete 5 rounds or more.

– Pull-Ups: Reps should be completed in unbroken sets and should take 20s or less to complete. Athletes should be able to complete 10+ reps unbroken when fresh to complete reps as prescribed.

– Double Unders: Reps should take 45s or less to complete. Athletes should be able to complete 60+ reps unbroken when fresh to complete reps as prescribed.

– Push-Ups: Reps should take 30s or less to complete each round. Athletes should be able to complete 20+ reps unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps
– Aim to complete each round in roughly the same amount of time.

– Push for unbroken sets of pull-ups in this workout. If needed in the later rounds, take 1 quick break here.

– Aim for unbroken double unders. If the shoulders are feeling tired in the later rounds, take 1 quick break.

– Try to complete the push-ups in 1-2 sets each round. These will likely be the movement that slows us down the most so if we need to take breaks early to maintain our sets in the later rounds, let’s do it.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

Mini Chad Prep (Checkmark)

Partner Up and let’s do a little prep work!

3 Rounds:

-20 Low Box Step ups (total)

-20 Creeper Walks with Kettlebell

One person does step ups while the other does creeper walks.

This is for quality and activation! Slow, steady and intentional with each movement.

No Score

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

Disciplined intention is everything. And we just need to start it.

Mini Chad Prep (Checkmark)

Partner Up and let’s do a little prep work!

3 Rounds:

-20 Low Box Step ups (total)

-20 Creeper Walks with Kettlebell

One person does step ups while the other does creeper walks.

This is for quality and activation! Slow, steady and intentional with each movement.

No Score

Bench Press (Bench Press

On the 3:00 x 5 Sets:
3 Bench Press

*Use Same Weight Across
)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– Sets should be performed at the same weight across. We are looking to stay between 80-85% of your 1RM bench press or to use a slightly heavier weight than last week.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter loading used across.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Bundle Up (AMRAP – Rounds and Reps)

“Bundle Up”

AMRAP 10:

5 Pull-ups

30 Double Unders

10 Push-ups

– Overview: In this 10 minute triplet, athletes will be challenged to be smart and pace their rounds as well as manage their fatigue on the push-ups right from the start. Athletes should aim to complete 5 rounds or more.

– Pull-Ups: Reps should be completed in unbroken sets and should take 20s or less to complete. Athletes should be able to complete 10+ reps unbroken when fresh to complete reps as prescribed.

– Double Unders: Reps should take 45s or less to complete. Athletes should be able to complete 60+ reps unbroken when fresh to complete reps as prescribed.

– Push-Ups: Reps should take 30s or less to complete each round. Athletes should be able to complete 20+ reps unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps
– Aim to complete each round in roughly the same amount of time.

– Push for unbroken sets of pull-ups in this workout. If needed in the later rounds, take 1 quick break here.

– Aim for unbroken double unders. If the shoulders are feeling tired in the later rounds, take 1 quick break.

– Try to complete the push-ups in 1-2 sets each round. These will likely be the movement that slows us down the most so if we need to take breaks early to maintain our sets in the later rounds, let’s do it.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

Disciplined intention is everything. And we just need to start it.

Mini Chad Prep (Checkmark)

Partner Up and let’s do a little prep work!

3 Rounds:

-20 Low Box Step ups (total)

-20 Creeper Walks with Kettlebell

One person does step ups while the other does creeper walks.

This is for quality and activation! Slow, steady and intentional with each movement.

No Score

Bench Press (Bench Press

On the 2:00 x 5 Sets:
3 Bench Press

*Use Same Weight Across
)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– Sets should be performed at the same weight across. We are looking to stay between 80-85% of your 1RM bench press or to use a slightly heavier weight than last week.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter loading used across.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Bundle Up (AMRAP – Rounds and Reps)

“Bundle Up”

AMRAP 10:

5 Pull-ups

30 Double Unders

10 Push-ups

– Overview: In this 10 minute triplet, athletes will be challenged to be smart and pace their rounds as well as manage their fatigue on the push-ups right from the start. Athletes should aim to complete 5 rounds or more.

– Pull-Ups: Reps should be completed in unbroken sets and should take 20s or less to complete. Athletes should be able to complete 10+ reps unbroken when fresh to complete reps as prescribed.

– Double Unders: Reps should take 45s or less to complete. Athletes should be able to complete 60+ reps unbroken when fresh to complete reps as prescribed.

– Push-Ups: Reps should take 30s or less to complete each round. Athletes should be able to complete 20+ reps unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps
– Aim to complete each round in roughly the same amount of time.

– Push for unbroken sets of pull-ups in this workout. If needed in the later rounds, take 1 quick break here.

– Aim for unbroken double unders. If the shoulders are feeling tired in the later rounds, take 1 quick break.

– Try to complete the push-ups in 1-2 sets each round. These will likely be the movement that slows us down the most so if we need to take breaks early to maintain our sets in the later rounds, let’s do it.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

CrossFit Evergreen – CrossFit

P2 Shared (Pain & Progress) (AMRAP – Rounds and Reps)

With a 20 minute AMRAP, do as many rounds and reps as possible with your partner of:

400m ski erg (200/200)

12 db pullovers (6/6) Rx: 45/30; Rx+: 55/40

12 coordinated T2B (together)

12 Curtis P’s (6/6) Rx: 65/45; Rx+: 75/55

20 heavy jump rope singles (together)

12 db waiter curls Rx: 30/20; Rx+: 50/35

1 Curtis P. =hang squat clean, lunge,lunge, push press

CrossFit Evergreen – CrossFit

P2 Shared (Pain & Progress) (AMRAP – Rounds and Reps)

With a 20 minute AMRAP, do as many rounds and reps as possible with your partner of:

400m ski erg (200/200)

12 db pullovers (6/6) Rx: 45/30; Rx+: 55/40

12 coordinated T2B (together)

12 Curtis P’s (6/6) Rx: 65/45; Rx+: 75/55

20 heavy jump rope singles (together)

12 db waiter curls Rx: 30/20; Rx+: 50/35

1 Curtis P. =hang squat clean, lunge,lunge, push press

CrossFit Evergreen – CrossFit

Clean (Clean

On the 3:00 x 5 Sets:
5 Cleans

*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 75-80% of their 1RM squat or power clean across all sets.

– Score: Loading used across

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

Build To Working Weight

Achoo! (AMRAP – Rounds and Reps)

“Achoo!”

https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-breath.mp4

AMRAP 8:

30 Double Unders

3 Power Clean

3 Front Squats

3 Push Jerks

Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95

– Overview: In this shorter AMRAP, athletes should pace this out in a way that will allow them to maximize their score while maintaining a sustainable heart rate. Let’s see if we can complete every round in roughly the same amount of time.

– Double Unders: Reps should take 45s or less to complete each round.

– Barbell Movements: Athletes should be able to complete all 9 reps unbroken when fresh without any hesitation. The loading should not exceed 60% of their 1RM push jerk as this will be the limiting factor. Each round on the barbell should take 45s or less.

– Score: Rounds + Reps
– Let’s aim to complete the double unders unbroken each round.

– We need to be smart about our strategy on the barbell so that we can stay moving.

– If you’re strong at barbell cycling AND you have a solid double under capacity, we can probably try to hold onto the barbell each round.

– If you aren’t as comfortable with double unders or cycling the barbell, let’s perform the power cleans as singles, then aim to hold onto the barbell after the 3rd power clean and finish out the rest of the barbell movements unbroken.

– Regardless of your break-up strategy, let’s really just try to nail our pacing today. Let’s see if we can complete each round in roughly the same time each round.

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

FRONT SQUATS

– Reduce Loading/Reps

– Sub Dumbbells

PUSH JERKS

– Reduce Loading/Reps

– Push Press

– Strict Press

– Sub Dumbbells