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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Live life on purpose” – Simon Sinek

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Run It Back (Time)

“Run It Back”

On the 4:00 x 6 Rounds:

400 Meter Run

12 Pull-Ups

21 Kettlebell Swings 53 / 35 lb (green/yellow)

Movement Prep

Practice Round:

2 Pull-ups

4 Kettlebell Swings (Workout Weight)

100 Meter Run

Modifications

PULL-UPS

– Reduce Reps

– Ring Rows

– Banded

– Dumbbell Plank Rows

400 METER RUN

– 500/400 Meter Row

– 1000/800m Bike (Any)

– 400/300m Ski
– Overview: This is a repeat workout from 6/23/21. Rounds will begin every 4 minutes [0-4-8-12-16-20]. Each round should take 3:30 or less to complete, giving athletes at least 30 seconds of rest between sets.

– Pull-ups: Athletes should be able to complete the pull-ups in no more than 2 sets each round. Reps should take 30s or less to complete.

– Kettlebell Swings: The kettlebell should be a weight that you can complete unbroken every round. Reps should take 45s or less to complete.

– Run: Each 400m run should take 2:15 or less to complete.

– Score: Enter all 6 times with your overall score being the slowest round.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

400 METER RUN

– Reduce Distance

– Time Cap

– 125m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Clean (Clean Ladder

For Time:
10 Cleans @ 49%
8 Cleans @ 57%
6 Cleans @ 66%
4 Cleans @ 74%
2 Cleans @ 82%

*Use One Bar & Change Weight Yourself
)

– 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: weight at 82%. score time in notes

WARM UP

With An Empty Bar…

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight…

2 Cleans

With A Moderate Weight…

2 Cleans

Load Up To 49%

Rahoi (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

12 Box Jumps (24/20 in)

6 Thrusters (95/65 lb)

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
“Rahoi”

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

MODIFICATIONS

BOX JUMPS

– Reduce Box Height

– Box Step-Ups

– 12 Calorie Bike Erg or Row

– 9 Calorie Assault or Echo Bike

– 9 Calorie Ski

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– 6 Calorie Bike Erg or Row

– 4 Calorie Assault or Echo Bike

– 4 Calorie Ski

Row Conditioning 1000 (Time)

Row Conditioning

1,000 Meter Row

Rest 2 Minutes

500 Meter Row

Score: Total Time Including Rest

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

We can view days as tests.

Or we can view days as opportunities.

Time to tend to the field.

Shoulder Press (Strict Press

On the 2:00 x 5 Sets:
2 Strict Press

*Use Same Weight Across
)

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Athletes should aim to perform all sets at 85-90% of their 1RM () or something slightly heavier than last week’s 5×3.

– Score: Weight Used Across

MODIFICATIONS

– Sub Dumbbells

– Reduce Percentage

Rabbits Foot (Time)

“Rabbit’s Foot”

5 Rounds For Time:

200 Meter Run

21-18-15-12-9 Toes to Bar

200 Meter Run

21-18-15-12-9 Deadlifts MRx: 115/75, Rx: 155/105, Rx+:185/135

Time Cap: 30 Minutes

– Overview: Athletes will be challenged to push for big sets of toes to bar and deadlifts in this descending ladder workout. No more than 3 quick sets on any round of toes to bar or deadlifts should be needed here.

– Run: Each 200m run should be completed in 1:15 or less.

– Toes To Bar: Completed in 3 sets or less each round.

– Deadlifts: Completed in 3 sets or less each round.

– Score: Total Time
– Athletes should plan to use the 200m runs as recovery in this workout.

– Let’s try to push for big sets on the barbell and the toes to bar.

– We can lean into our strengths in this workout when deciding where, when, and if breaks are needed. If you are stronger on the barbell, go for 1-2 sets there and go for 3 quick sets on the toes to bar. If you are better at toes to bar, let’s hold on for 1-2 sets there and go for 3 sets on the barbell.

– Try to make your breaks quick here and aim for smooth transitions from the 200m runs to the indoor movements.

MODIFICATIONS * If weather is too cold Subs can still be Rx. Just write in notes what you did.

200 METER RUN

– Reduce Distance

– 1:15 Time Cap

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Overhead Squat (Overhead Squat

On the 3:00 x 5 Sets:
5 Overhead Squats

*Use 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 75-80% of their 1RM overhead squat.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overhead Costs (AMRAP – Rounds and Reps)

“Overhead Costs”

AMRAP 10:

10-20-30… Overhead Squats MRx: 55/35, Rx: 75/55, Rx+: 95/65

15-25-35… Calorie Row

*Add 10 Reps To Each Movement Every Round

– Overview: Athletes will be challenged to hold on for big sets of overhead squats in today’s workout.

– Overhead Squats: Should be a light barbell that athletes can go unbroken with through 20 reps and 2 sets for reps 30 and beyond.

– Row: Men and women will row the same number of calories in today’s workout. Athletes should be able to complete at least 12/10 calories per minute.

– Score: Rounds + Reps
– Let’s aim to hold on for bigger sets of overhead squats today. If you have the capacity for unbroken sets throughout, let’s hold on. If we know we are going to need a break or 2 for the set of 30, let’s pay attention to how long our breaks are as time can easily tick away here.

– Our row pace will be determined by our overhead squats but we should not row at a pace that is slower than necessary. Let’s hold ourselves accountable and have a goal number of calories we’d like to complete each minute. This will ensure that we do not fall off too much once the fatigue sets in.

MODIFICATIONS

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

CALORIE ROW

– Reduce Cals (10-20-30)

– Same Cals On Bike Erg

– 10-20-30…Cal Assault or Echo Bike

– 10-20-30…Cal Air Run or Ski

– 250-350-450m Run

Chad Prep 2 (Time)

“Chad” Prep 2 For Time:

300 Box Step-ups (20″) Rx: 30/20, Rx+: 45/35 This is prep for our Veterans Day Hero WOD CHAD. Keep this in mind as you train today for Chad and suicide prevention. We are Stronger Together!

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner, or individual for time. 3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45#/35# rucksack. Use 20″ box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”

— Sara Wilkinson

CrossFit Evergreen – CrossFit

Breathing optional (Calories)

In teams of 2 do: 6 rds of

:45 ski erg

:45 bike

:45 5 abmat sit ups and rest

Rest 4 minutes, then 6 rds of

:45 ski erg

:45 bike

:45 5 abmat sit ups

Score = Max calories
– partners 1 & 2 start on machines, switch after :45s, and then both do abmat sit ups and rest together