CrossFit Evergreen – CrossFit

CFE INSPIRE

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

The Comeback (Time)

“The Comeback”



For Time (18 Minute Cap):

50 Sit-ups, 50 Box Jumps

50 Sit-ups, 40 Dumbbell Push Jerks

50 Sit-ups, 300ft. Farmers Carry

50 Sit-ups, 20 Dumbbell Box Step-ups

Box: (24″/20″)

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: In this chipper style workout, athletes will work through the list of movements being sure to pace themselves in a way that allows them to stay moving without any substantial breaks. Shoulder and grip fatigue will be major factors in this workout.

– Sit-Ups: Should be completed 2:00 or less.

– Box Jumps: Should be completed in 2:00 or less.

– Push Jerks: Should be completed with 2 dumbbells and take 2:00 or less to complete.

– Farmers Carry: Should be completed with 2 dumbbells and take 1:30 or less to complete.

– Box Step-Ups: Should be completed with 2 dumbbells held down by the sides and take 1:30 or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep.
MODIFICATIONS

SIT-UPS

– Reduce Reps

– Hollow Rocks

BOX JUMPS

– Reduce Box Height

– Box Step-Ups

– 1.5 x Squat Jumps

DUMBBELL PUSH JERKS

– Reduce Reps/Loading

– Sub Kettlebells

– Sub Barbell

– Single Dumbbell

– Push-Ups

– HSPU

FARMERS CARRY

– Reduce Loading

– Reduce Distance

– Kettlebell Farmers Carry

– 45s Dumbbell Suitcase Hold

– 6 Shuttle Runs (25ft Out + 25ft. Back)

DUMBBELL BOX STEP-UPS

– Reduce/Remove Loading

– Kettlebell Box Step-Ups

– Dumbbell Reverse Lunges

– Empty Barbell Front Rack Box Step-Ups

– Single Dumbbell Box Step-Ups

– Goblet Squats

Mobility Rolls and Bands (No Measure)

Thoracic Opener
Lat Rolls
Glute Rolls
Calf Rolls
Banded Hamstring Stretches
Happy Baby
Corpse

CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Bench Press (Bench Press

Set 1: 12 Bench Press @ 52%
Set 2: 10 Bench Press @ 61%
Set 3: 8 Bench Press @ 70%
Set 4: 12 Bench Press @ 55%
Set 5: 10 Bench Press @ 64%
Set 6: 8 Bench Press @ 73%

Rest 1 Minute Between Sets)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– 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 the loading of the last set only.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Machine Learning (Time)

“Machine Learning”



4 Rounds For Time (35 Minute Cap):

25 Burpees Over Rower

400 Meter Run

500/450 Meter Row

Rest 2 Minutes Between Rounds.

– Overview: In this cardio based workout, athletes will be challenged to push themselves through bigger chunks of burpees at a faster pace than they may feel comfortable.

– Burpees Over Rower: These burpees should be performed laterally to the rower. Reps should take 2:00 or less to complete each round.

– Run: The 400m run should take 2:15 or less each round.

– Row: The 500/450 meter row should take 2:15 or less each round.

– Score: Total time including rest.
– With 2 minutes of rest between rounds, we should try to push the pace on the burpees each round knowing that we will be going in to these relatively “fresh.”

– We can use the first minute/200m or so to catch our breath on the run. We should think of the run as more of a recovery than a place to push.

– When we hop on the rower, let’s try to ramp up our speed since we’ll be coming off that “recovery” run. Our goal should be to finish the row in 2:00 or less each round.

400 METER RUN

– Reduce Distance

– 2:15 Time Cap

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

500/450 METER ROW

– Reduce Distance

– Time Cap

– 400/360m Ski

– 1,000/900m Bike

– 400m Run

– 300m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aren’t going all the way, why go at all?” – Joe Namath

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

Front Squat (Front Squat

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

*Use The Same Weight Across
)

– Aim to complete the 5×1 at 90% (or higher) or something slightly heavier than last week’s 5×2.

– Barbell should come from a rack.

MODIFICATIONS

– Reduce Reps

– Increase Rest

– Sub Dumbbells

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

– Overview: In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.

– Power Cleans: Loading should not exceed 60% of your 1RM clean. Singles and/or sets are encouraged in this workout.

– Pull-Ups: Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed. Reps can be performed with or without a kip.

– Front Squats: Athletes should be able to complete every round in 1-2 sets.

– Score: Total Time

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats

Lunge Bent Over Row Accessory (No Measure)

3 x 20 Reps

– Double DB Bent Over Row

– Single DB OH Walking Lunges (10 each leg)

You pick DB weight. No Measure.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Overhead Squat (Overhead Squat

Set 1: 6 Overhead Squats @ 64%
Set 2: 4 Overhead Squats @ 73%
Set 3: 2 Overhead Squats @ 82%
Set 4: 6 Overhead Squats @ 67%
Set 5: 4 Overhead Squats @ 76%
Set 6: 2 Overhead Squats @ 85%

Rest 1 Minute Between Sets)

– 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.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Medieval (Time)

“Medieval”



5 Rounds For Time:

15 Toes to Bar

30 Kettlebell Swings MRx: 35/25, Rx: 53/35

1.5/1.2 KM Bike Erg

Time Cap: 30 Minutes

– Overview: Athletes will be feeling their grip in this workout with the toes to bar back to back with the kettlebell swings. Athletes should take this into consideration when choosing their break up strategy.

– Toes To Bar: Reps should be completed in 1:00 or less.

– Kettlebell Swings: American, all the way overhead. Reps should be completed in 1:30 or less.

– Bike: The bike meters should be completed in 3:30 or less.

– Score: Total Time
– Let’s plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well or if you would like to go bigger, something like 10-5 or 9-6 also works.

– We want to try to hold onto the kettlebell for big sets in this workout. This is the place to push today. Let’s try to get these done in no more than 2 sets.

– Pace the bike based on how the grip is feeling, if we need more time to recover in the later rounds, let’s slow our pace down a bit.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

1,500/1,200 METER BIKE ERG

– Reduce Meters

– 45/36 Cal Assault Bike

– 36/30 Cal Echo Bike

– 750/600 Meter Row

– 600m Run

Accessory Glutes, KB Twist, Pull Overs (No Measure)

3 Rounds

-15 Weighted Glute Bridges

– 15 KB Twists

– 10 overhead tricep extensions

you pick the weight

CrossFit Evergreen – CrossFit

The Alternate Villainous 45 lb workout (AMRAP – Reps)

Max effort for reps/calories of:
(3 minutes of work/ .30s of rest between events)
Rx: 45/35; Rx+:
– bench
– bent over row
– calf raises
– upright row
– skull crushers
– bb curl
– abmat situps
– calorie row

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Deadlift (Deadlift

On the 2:00 x 5 Sets:
2 Deadlifts

*Use The Same Weight Across
)

– Aim to perform all sets at a weight that is between 85-90% of your 1RM deadlift.

– Reps should be completed unbroken each set.

– Score: Loading Used Across

WARM UP

10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To Working Weight

MODIFICATIONS

– Sub Dumbbells

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let’s make the main focus getting these completed in as little sets as possible each round.

– Deadlifts: Loading should not exceed 65% of your 1RM clean (being able to clean/front squat will be the limiting factor). Reps should be completed in 1:30 or less each round.

– Pull-Ups: Reps should be completed in 1:30 or less each round.

– Front Squats: Reps should be completed in 1:00 or less each round.

– Score: Total Time

MODIFICATIONS

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

FRONT SQUAT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats