CrossFit Evergreen – CrossFit

CFE INSPIRE

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

We won’t be fooled by how easy it can look for some.

As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.

Sometimes we’ll need action.

Sometimes we’ll need patience.

Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.

But everything we do – every rep – has a reason behind it.

We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:

Where do we want to go (focus), and how hard do we want to work for it (effort).

Focus Work (No Measure)

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) GHD
C) Handstand Walk/Wall Walks 
D) Pistols
E) Double Unders
F) Muscle Up Progression (Bar Kick Ups)

EMOM Conditioning (5 Rounds for reps)

EMOM Conditioning

On the Minute x 25:
Minute 1: Bike Calories
Minute 2: Roll Outs (with a barbell)
Minute 3: Ski Calories
Minute 4: Glute Bridges
Minute 5: Rest

MRx: 95/55, Rx: 115/85, Rx+: 135/105

– Athletes should aim to ski and bike the same number of calories each round. Athletes should also aim to complete the same number of roll outs and glute bridges each round.

– Score: Enter total calories/roll outs & glute bridges completed each round. Overall score will be the total of all 5 rounds. Give your score for each round ti your coach.

MODIFICATIONS

SKI OR BIKE
– Bike
– Ski
– Run
– Row
– Burpees

ROLL OUTS
– TTB
– Knee Ups
-VUps
– Sit Ups

GLUTE BRIDGES
– Reduce Weight
– Kettlebell weight
– No Weight

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Push Jerk (Push Jerk

5 Sets [Building to Heavy]:
5 Push Jerks

*Rest 1 Minute Between Sets
*Start First Working Set @ 65- 70%
)

– Barbell can be taken from a rack, blocks, or the floor.

– Reps must be completed unbroken each set.

– Score: Enter heaviest set of 5.

MODIFICATIONS

– Push Press

– Split Jerks

– Sub Dumbbells

Clawfoot (AMRAP – Rounds and Reps)

“Clawfoot”

AMRAP 15:
7 Toes to Bar
5 Dumbbell Thrusters
30 Double Unders

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

– Overview: With low numbers of reps, athletes can expected to complete lots of rounds in this 15 minute workout. Pacing will be key.

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

– DB Thrusters: Reps should take 20s or less to complete.

– Double Unders: Reps should take 40s or less to complete.

– Score: Rounds + Reps
– Let’s aim for 1-2 sets of toes to bar each round. If you need to break, try to keep that break 10s or less.

– Complete the thrusters in unbroken sets. If you need to catch your breath, pause overhead or in the front rack.

– Aim for 1-2 sets on the double unders. Try to keep the shoulders and hands down to help stay relaxed.

– We’ll do a timed practice round to get a feel for how we should pace this 15 minute workout.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DUMBBELL THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Front Squats

– Push Presses

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Build before you have to.” – James Clear

Build the skill set before you need to use it.

Build the knowledge before you need to know it.

Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.

Create the urgency today through a commitment to ourselves. Always an eager student.

Power Clean (Set 1: 3 Power Cleans @ 70% + 5 Broad Jumps
Set 2: 2 Power Cleans @ 76% + 5 Jumps
Set 3: 1 Power Clean @ 82% + 5 Jumps
Set 4: 3 Power Cleans @ 80% + 5 Jumps
Set 5: 2 Power Cleans @ 85% + 5 Jumps
Set 6: 1 Power Cleans @ 88% )

*Rest 1 Minute Between Sets

MODIFICATIONS

POWER CLEANS

– Reduce Percentages

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Clean

– Sub Dumbbells

BROAD JUMPS

– Reduce Reps

– Squat Jumps

– Box Jumps

Secret Formula (4 Rounds for reps)

“Secret Formula”

4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans MRx:95/55,Rx:115/75, Rx+:135/95

Rest 3 Minutes Between Rounds.

– Overview: In this interval workout, athletes will be challenged to push the pace to gain as much time on the barbell as possible.

– Burpees Over Rower: A two foot take off is not required but athletes should jump over the rower. Reps should take 1:30 or less.

– Row: The 500/400m should take 2:00 or less.

– Power Cleans: Loading should not exceed 60% of your 1RM power clean. Athletes should have at least 30s on the barbell.

– Score: Enter power clean reps completed each round.
– Let’s complete our burpees at a slightly more aggressive pace than we feel typically feel “comfortable” with. We want to maximize our time on the barbell so making quick work of the burpees will be key.

– Use the first 30s (~100m) to recover from the burpees then aim to pick things up a bit.

– Quick singles or smaller sets on the barbell will be the quickest way to get the hands on the bar. If time is running out, aim to hit one bigger set.

POWER CLEANS

– Reduce Loading

– Reduce Reps

– Hang Power Cleans

– Dumbbells Power Cleans

– Kettlebell Hang Power Cleans

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

“No one was ever wise by chance.” – Seneca

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Banded Pull Up Accessory (No Measure)

3 Rounds:
10 Banded Lat Pulls in hollow hold
10 Banded Superman Pulls
10 Bent Over Banded Rows with 1 sec. Hold

Chest-To-Bar Pull-ups (Chest to Bar Pull-ups

Max Unbroken Chest to Bar Pull-ups
)

– Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.

– Score: Total Reps

MODIFICATIONS

– Pull-Ups

– Banded Chest To Bar

– Ring Rows With Feet Elevated

– Barbell Bent Over Rows

Front Squat (Front Squat

5 Sets [Building to Heavy]:
3 Front Squats

Rest 1 Minute Between Sets.
)

– Athletes should start their first working set @ 70-80% of their 1RM front squat .

– Barbell should come from a rack.

MODIFICATIONS

– Reduce Reps

– Reduce Percentage

– Sub Dumbbells

Most Dope (Time)

“Most Dope”

10 Rounds For Time:
10-9-8-7-6-5-4-3-2-1 Front Squats
1 Rope Climb (15ft.)

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

Time Cap: 15 Minutes

– Overview: Athletes will grind through 10 rounds of front squats and rope climbs. Each round, the reps on the barbell will decrease. Athletes will complete 1 rope climb after each round.

– Front Squats: Loading should not exceed 65% of your 1RM. The barbell should come from the floor.

– Rope Climbs: Each rep should take 30s or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Hold on for unbroken sets of front squats. If you are able, squat clean the first rep to get started each set started up right away.

– Let’s focus on strong foot clamps for our rope climbs. The stronger our clamp is, the less work we’ll need to do with our arms.

MODIFICATIONS

FRONT SQUATS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– 1.5x Air Squats

ROPE CLIMBS

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

CrossFit Evergreen – CrossFit

CFE INSPIRE

“No one was ever wise by chance.” – Seneca

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

CrossFit Evergreen – CrossFit

J & K Special (Time)

This WOD consists of three upper body double movements separated by a short run.
MRx & Rx = 3 sets of 10 reps
Rx+ = 4 sets of 15 reps

– Bench Press MRx: 155/85; Rx/Rx+: 185/105
– DB bench press MRx: 30/20; Rx/Rx+: 50/35

– 200 m run (100m walk)

– Db curls MRx: 20/15; Rx/Rx+: 30/25
– iso/peaking db curl MRx: 40/30; Rx/Rx+: 50/35

– 300 m run (200m walk)

– triceps kickbacks (both arms) MRx: 30/20; Rx/Rx+: 50/35
– single db OH tri extension MRx: 40/30; Rx/Rx+: 65/45

– 400 m run (300m walk)