CrossFit Evergreen – CrossFit

CFE INSPIRE

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

“Ski Town” (AMRAP – Rounds and Reps)

AMRAP 20:

-500 Meter Ski

-10 Floor Wipers

-25 Glute Bridges

-25 Ab-Mat Sit-Ups

-10 Roll Outs

BB-MRx: 65/45, Rx: 75/55, Rx+: 85/65

Ab-Mat-MRx: 25/15, Rx: 35/25, Rx+ GHD
MODIFICATIONS

500 M SKI- 650 M Row

– 600 M Row

– .8 KM Bike

Mobility/Stretch (No Measure)

Thursday 30 Mobility

Puppy Pose
Shoulder to Floor    
Wrist Stretches  
Kneeling Front Rack Stretch
Down Dog  
Pigeon Pose
Bow Pose
Happy Baby
Knees To Side Trunk Stretch
Knees To Chest

CrossFit Evergreen – CrossFit

CFE INSPIRE

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

If our thoughts become actions, this must be where we start.

Shoulder Press (Strict Press

On the 3:00 x 5 Sets:
5 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 75-80% or their 1RM ().

– Score: Weight Used Across

MODIFICATIONS

– Sub Dumbbells

– Reduce Percentage

Maxwell House (Calories)

“Maxwell House”



AMRAP 12:

5 Rounds:

9 Toes to Bar

9 Push Press MRx: 95/55, Rx: 115/75, Rx+: 135/95

Directly Into…

Max Calorie Bike Erg

– Overview: In the first portion of this workout, athletes will complete 5 round of toes to bar and push press. Shoulder and grip fatigue will be factors here. In the second portion of the workout, athletes will accumulate as many calories on the bike erg as possible.

– Toes To Bar: Reps should be completed in 45s or less each round.

– Push Press. Reps should be completed in 45s or less each round.

– Bike: Athletes should have at least 4 minutes on the bike at the end of this workout.

– Score: Total Bike Calories
– In the first portion of the workout, let’s make our first focus on getting the push presses completed in unbroken sets.

– We can break the toes to bar as needed. If your toes to bar capacity is strong, let’s aim for 1-2 sets. If we are not as strong here, let’s shoot for sets of 3, something like 3-2-2-2, or quick singles.

– When we hop on the bike let’s see if we can ramp up our speed as we inch closer to the 12 minute mark. Inch the damper up at well or plan to bike at a slightly higher damper setting to help get those calories to tick away faster.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

PUSH PRESS

– Reduce Loading

– Sub Kettlebells or Dumbbells

– Sub Barbell

– Kipping HSPU

CALORIE BIKE ERG

– Echo Bike

– Assault Bike

– Row

– Ski

– Run

– Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

It can be ironically be far more challenging to *not* do something… than to do it.

Together let’s take a step back today, and boil things down the basics. What are we after?

Sometimes less can be more.

Hang Power Clean (Hang Power Clean

4 Sets [Building to Heavy Set of 10]:
Set 1: 8 Hang Power Cleans @ 60%
Set 2: 6 Hang Power Cleans @ 65%
Set 3: 4 Hang Power Cleans @ 70%
Set 4 10 Hang Power Cleans [Heavy Set]

Rest 1 Min. Between Set)

– All sets should be completed unbroken.

– Athletes will go for a heavy set of 10 for the last set. Aim for around 70-75% of your 1RM power clean.

– All percentages are based off your 1RM power clean (not hang power clean). This is intentional.

– Score: Enter loading of heavy set of 10.

MODIFICATIONS

– Reduce Reps

– Reduce Percentages

– Remove Unbroken Rule

– Sub Dumbbells

Doce (3 Rounds for reps)

“Doce”

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes Between Rounds

Round 1: MRx:105/55, Rx:115/75, Rx+: 135/95

Round 2: MRx:95/45, Rx: 105/65, Rx+:115/85

Round 3:MRx: 75/35, Rx: 85/55, Rx+: 95/65
– Overview: In this interval style workout, athletes will be challenged to push the pace and cycle the barbell for some bigger sets than they may typically feel comfortable. We last completed this workout on 11.21.2022.

– Row: Completed in 2:00 or less..

– Power Cleans: Completed in 1:30 or less.

When choosing weights, consider the following set suggestions:

1st Bar: 3-4 Sets

2nd Bar: 2-3 Sets

3rd Bar: 1-2 Sets

– Burpee Box Jump Overs: Burpees must face the box. Athletes should be able to complete these reps in less than 1:30.

– 3 Scores: Rounds + Reps of each AMRAP

MODIFICATIONS

CALORIE ROW

– Reduce Cals

– 2:00 Time Cap

– 27/21 Calorie Bike Erg

– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg

– 400 Meter Run

– 300 Meter Air Runner or Trueform

POWER CLEANS

– Reduce Loading

– Reduce Reps

– Hang Power Cleans

– Double Dumbbell Power Cleans

– Double Kettlebell Hang Power Cleans

BURPEE BOX JUMP OVERS

– Reduce Reps

– Barbell or Dumbbell Facing Burpees

– Burpee Box Step-Overs

– Regular Burpees

Tuesday Grunt Work (No Measure)

Grunt Work



3 Rounds:

15 Dumbbell Bench Press

100 ft. Front Rack Walking Lunge

7 Strict Pull-ups

You choose your weight. Double dumbbell for Bench Press and front each lunges.

No measure. Work to build muscle while working on form.
DUMBBELL BENCH PRESS

– Reduce Loading

– Sub Barbell

– Floor Press

– 2x Push-Ups

FRONT RACK WALKING LUNGE

– Reduce/Remove Loading

– Reduce Distance

– Dumbbell Suitcase Lunge

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell

– 25-15-10 Reverse Lunges

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Box Pull-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The future belongs to those who prepare for it today.” – Malcolm X

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

1 Mile Echo Bike (Time)

1 mile Echo Bike
We are beginning October with an initial test on the bike! We will test again end of the month!

Warm UP

30s Easy

30s Hard

30s Easy

Back Squat (Back Squat

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

*Use Same Weight Across
)

– Barbell should come from a rack.

– All sets should be performed at 75-80% or your 1RM back squat.

– Score: Enter weight used across all sets.

MODIFICATIONS

– Reduce Reps

– Box Squat

– Front Squat

Low Ball (AMRAP – Reps)

“Lowball”

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

AMRAP 10:

Max Wallballs @walllball MRx: 14/10, Rx: 20/14

Every 2 Minutes [Starting at 0:00]:

200 Meter Run

– Overview: Athletes will accumulate as many wallballs as possible in the 10 minute window. Every 2:00 (including the start), athletes will need to stop where they are on the ball and go out for a run 200m.

– Wallballs: Athletes should be able to complete 10 or more wallballs each time they get back to the ball.

– Run: The 200m runs should take 1:00 or less.

– Score: Total Wallballs
– This workout is all about the wallballs. Let’s have a goal number of reps you’d like to complete each time you get back to the ball. If you finish early, we can choose to keep working or rest and catch our breath before the next run begins.

– Run at a recovery pace that will allow you to stick to your sets on the ball.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 1.5 x Air Squats

200 METER RUN

– Reduce Distance

– 1:15 Time Cap

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

CrossFit Evergreen – CrossFit

Goo – bel Gooble (Time)

3 rds for time:

– 24′ wall ball inch worm (12′ out and back)

– 30 alternating plank support (15/15) Rx: 0; Rx+ 25/15

– 50 kb hollow body scissor kicks (25 each leg) MRx: 20 lb.; Rx: 25 lb; Rx+: 16 kg

– 104′ monkey grip db carry: Rx: 20; Rx+: 45

– 15 db pullover Rx: 30; Rx+: 45

– 10 kb Arnolds press (5 each) MRx: 10 lb; Rx: 15 lb; Rx+: 20 kg

– 20 plate steering wheel turns (10 each side) MRx: 15; Rx: 25; Rx+: 35
Use one hand down and the other back for the Monkey grip carry

CrossFit Evergreen – CrossFit

CFE INSPIRE

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Our own judgment can become our worst enemy, so let’s combat that.

Judge less. And practice more. That’s the secret sauce.

Back Squat (Back Squat

Set 1: 6 Back Squats @ 75%
Set 2: 3 Back Squats @ 80%
Set 3: 6 Back Squats @ 75%
Set 4: 3 Back Squats @ 85%
Set 5: 6 Back Squats @ 75%
Set 6: 3 Back Squats @ 88%

Rest 1 Minute Between Sets
)

– Barbell should come from a rack.

– Score: Enter weight of the last set only.

MODIFICATIONS

– Reduce Reps

– Box Squat

– Front Squat

Beanstalk (Time)

“Beanstalk”



5 Rounds For Time:

3 Rope Climbs (15ft.)

20/15 Calorie Bike Erg

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

Time Cap: 20 Minutes

– Overview: Athletes will grind through rope climb and thruster reps each round in this 5 round triplet. Moving at a sustainable pace right from the start will be key here.

– Rope Climbs: Should be completed in 1:30 or less.

– Bike: Should be completed in 1:30 or less.

– Thrusters: Should be completed in 1:00 or less.

– Score: Total Time
– Let’s see if we can get the rope climbs completed in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to MAKE the rep.

– Use the bike as a place to recover in this workout.

– Let’s aim for 1-2 sets on the thrusters. If we need to take a break, try to keep your rest 10s or less.

20/15 CALORIE BIKE ERG

– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Row

– 15/12 Cal Echo or Assault Bike

– 15/12 Cal Ski

– 500m Run

– 450m Air Run

THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells

– Front Squats

– Push Presses