CrossFit Evergreen – CrossFit

CFE INSPIRE

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Never whine.

Never complain.

Never make excuses.

Pull Up Work Week 2 (No Measure)

Barbell Bent Over Row
3 x 10
MRx: 45/35, Rx: 65/55, Rx+: 85/75

Hollow Hold on Rig or on floor
3 x :30 Sec

Back Squat (Back Squat

5 Sets [Building To Heavy]:
3 Back Squats

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 80%
)

– Barbell should come from a rack.

– Each set must be completed unbroken. Pausing between reps is permitted.

– Score: Heaviest Set of 3

MODIFICATIONS

– Box Squat

– Front Squat

Severance Package (Time)

“Severance Package”

7 Rounds For Time (18 Minute Cap):
7 Chest to Bar Pull-ups
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)

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

– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.

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

– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.

– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s aim for 1-2 sets on the chest to bar pull-ups.

– Let’s aim to hold on for unbroken sets of each dumbbell movement.

– After the last front squat, place 1 dumbbell on the floor. Then complete the push jerks by completing 7 on your right side, switching arms, then completing 7 on your left side.

– If you need to break somewhere, try to break either the chest to bar into more sets or take a break after the last front squat.

MODIFICATIONS

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DUMBBELL FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Kettlebells

– Sub Barbell

– 2x Air Squats

DUMBBELL PUSH JERKS

– Reduce Reps

– Reduce Loading

– Sub Kettlebell

– Sub Barbell

– Push-Ups

CrossFit Evergreen – CrossFit

ABS – olute Chipper (Time)

With a 45 minute time cap: (so try not to be late)

Buy-in: 15 dragon flags
then
– 70 4 count flutter kicks
– 60s wall sit (90 degree and no hands for support)
– 50 box step up w/ curls 25 each leg/arm)

– 300 m fingertip carry 25/15

– 40 inch worm to push up
– 40 Bulgarian split squat (40/40)
– 40 1 legged dl (20/20) Rx: 40’s/30’s; Rx+ 50’s/40’s

– 300 m OH plate carry 35/25

– 30 calf raises on a 35 lb plate (30 each direction)
– 20 roll outs
– 10 around the world box dips (40 reps)

Cash out: 15 dragon flags

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.

Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

ROWING MACHINE PLANK TO PIKE (No Measure)

3 x 10 Reps

Use a yoga mat under your hands, place feet on the seat of the rower and glide into plank position and then back up to pike.
Modification is 4 x :40 sec Plank Hold

Power Snatch (Power Snatch

3 Sets [Building To Heavy]:
10 Power Snatches

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 65% ()
)

– Power snatches should be performed touch and go.

– All reps should be caught above parallel.

– Use one barbell and change out the weights.

– Score: Enter heaviest set of 10.

MODIFICATIONS

– Reduce Reps

– Reduce Percentages

– Perform Snatches In Singles

– Hang Power Snatches

– Sub Dumbbell(s)

Drive, Chip, & Putt (Time)

“Drive, Chip, & Putt”

For Time:
50 Power Snatches MRx: 55/35, Rx: 85/50, Rx+:95/65
30 Bar-Facing Burpees
1,000/800 Meter Row

Time Cap: 15 Minutes
– Overview: In this grindy chipper, athletes will inch their way through each movement. Let’s see if we can push the pace while being mindful of the work that still lies ahead. Focus on the breath and keep the heart rate under control throughout.

– Power Snatches: Reps should take 4:00 or less to complete. Loading should not exceed 55% of your 1RM power snatch.

– Bar-Facing Burpees: Reps should take 4:00 or less to complete.

– Row: The total distance should take 4:30 or less to complete.

– Score: Time

MODIFICATIONS

POWER SNATCH

– Reduce Loading/Reps

– Hang Power Snatches

– Sub Dumbbell(s)

– Kettlebell Swings

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– 30/24 Calories On Any Machine

1,000/800 METER ROW

– Reduce Meters

– 800/650m Ski

– 2,000/1,600m Bike (Any Bike)

– 800m Run

– 600m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Laziness doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.

It is a choice to be frustrated.

It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Pull Up Progression (No Measure)

BEGINNER
• Scapular pull-up: 3 sets x 10 reps
• Timed hang: 30 seconds × 3 reps (hollow body hold from bar or on ground)
ADVANCED
Descending Pull Ups
60 seconds Rest (or more) between sets
set 1: 4 Reps
set 2: 9 Reps
set 3: 6 Reps
 
During the descending training you’ll develop your strength and endurance better than while doing normal pull ups (because you would be doing only few of them). You will do more descends and will work your muscles more.
How to perform the exercise of descending:
Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pull up bar (with your chin just above it). Then get off the stool and descend slowly until your hands are straight. Repeat. You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend.
 
Week 1 focuses on recruiting the proper stabilizing muscles, etching a biomechanical pattern in your brain and body, while also training your tendons and ligaments to support the pull of your bodyweight on the bar and grip strength.

WARM UP
10-Torso Twist
10-Plank Cat/Cow (table top cat/cow)
10-Banana to Superman
10-Arm Circles (forward and back)
10-Banded Pull Downs
(Do at least this before attempting pull up progressions)

Square Dance (AMRAP – Rounds and Reps)

“Square Dance”

AMRAP 20:
21 AbMat Sit-ups
15 Push Ups
9 Pull-ups
6 Shuttle Runs
3 Devils Press MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: Athletes will move through the majority of this workout at a sustainable pace. The biggest separators will be the push ups as well as the pull-ups. Pick one of these 2 movements to push today.

– Sit-Ups: Reps should take 1:00 or less to complete.

– Pull-Ups: Reps should take 1:00 or less to complete.

– Shuttle Runs: 1 Shuttle Run = 25ft. Out + 25ft. Back. Reps should take 1:00 or less to complete.

– Score: Rounds + Reps
WARM UP

10 AbMat Sit-ups

3 Push Ups

3 Pull-ups

3 Shuttle Runs

3 Burpees

DEVILS PRESS

– reduce weight/reps

– Burpees

– Thrusters

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell
Standing Figure Four
Cat/Cow
Frog Stretch
Plank to Scorpion Reach
Wrist Stretches
Seated Overhead Shoulder Stretch
Laying Down Knees To Side Stretch arms to T
Seated Neck Stretches
Shoulder Rolls/Shrugs

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.

Bird Dog + Single Arm Rows (No Measure)

3 x 10 (each arm)

Kneel with one leg on a bench, and place the hand of the same side of your body on the bench. Make sure your shoulder is directly above your hand. Spread your fingers, and pretend you are suctioning your hand to the bench.
Extend your leg on the same side of your body as the rowing arm so it’s backwards and is parallel to the ground.
Set your body so your head, torso, hips, and leg are in a straight line, and maintain this position for the duration of the exercise. Do not allow your lower back to hyperextend, or ribcage to flare. Conversely, do not allow your spine to go into excessive flexion. Make sure that your torso stays square to the bench, and that it doesn’t rotate.
Do not allow your elbow to flare out; instead keep it close to your side.

Clean and Jerk (Clean + Jerk

Set 1: 6 Clean & Jerks @ 61%
Set 2: 4 Clean & Jerks @ 70%
Set 3: 2 Clean & Jerks @ 79%
Set 4: 6 Clean & Jerks @ 64%
Set 5: 4 Clean & Jerks @ 73%
Set 6: 2 Clean & Jerks @ 82%

Rest 1 Minute Between Sets)

– Clean reps can be performed as power cleans or squat cleans. Jerk reps can be performed as push jerks or split jerks.

– Reps can be performed touch and go or as singles.

– Use 1 barbell and swap out the weights. Clips/collars should be used for every lift.

– Score: Loading of set 6.

MODIFICATIONS

– Reduce Percentages

– Sub Dumbbells

– Clean Only

– Jerk Only

Goofball (AMRAP – Rounds and Reps)

“Goofball”

AMRAP 15:
30 Wallballs MRx: 14/10, Rx: 20/14, Rx+: 30/20
20/15 Calorie Row
10 Power Cleans MRx: 95/55, Rx: 115/75, Rx+135/95

– Overview: Athletes will grind through this 15 minute AMRAP at their threshold pace. Athletes should challenge themselves to keep their breaks short and fight to keep making forward progress. 3 rounds or more is the goal.

– Wallballs: Reps should be completed in 1:30 or less.

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

– Power Cleans: Should be completed in 1:00 or less. Loading should not exceed 60% of your 1RM power clean.

– Score: Rounds + Reps
– Let’s shoot for big sets of wallballs today. Unbroken, 2 sets (18-12), 3 sets (12-10-8) or 4 sets (8-8-7-7) are some possible break up strategies. Choose the option that will allow for the quickest breaks.

– Settle into a moderate pace on the rower. We will always be making forward progress here so even if we are a bit on the slower side, we will still be moving forward.

– Our strategy on the barbell will depend on what our break up strategy is on the ball. If we are aiming for 1-2 sets on the ball, let’s go for singles on the barbell. If we are doing 3 sets or more we can still opt for singles but we can also consider going touch and go for a few or all of these reps.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 45 Air Squats

20/15 CALORIE ROW

– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Bike Erg

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski

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

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

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.

Pull Up Progression (No Measure)

BEGINNER
• Scapular pull-up: 3 sets x 10 reps
• Timed hang: 30 seconds × 3 reps (hollow body hold from bar or on ground)
ADVANCED
Descending Pull Ups
60 seconds Rest (or more) between sets
set 1: 5 Reps
set 2: 9 Reps
set 3: 7 Reps
set 4: 7 Reps
set 5: 9 Reps
 
During the descending training you’ll develop your strength and endurance better than while doing normal pull ups (because you would be doing only few of them). You will do more descends and will work your muscles more.
How to perform the exercise of descending:
Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pull up bar (with your chin just above it). Then get off the stool and descend slowly until your hands are straight. Repeat. You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend.
 
Week 1 focuses on recruiting the proper stabilizing muscles, etching a biomechanical pattern in your brain and body, while also training your tendons and ligaments to support the pull of your bodyweight on the bar and grip strength.

WARM UP
10-Torso Twist
10-Plank Cat/Cow (table top cat/cow)
10-Banana to Superman
10-Arm Circles (forward and back)
10-Banded Pull Downs
(Do at least this before attempting pull up progressions)
Beginners will do their reps and can attempt some descending pull ups.

Advanced can use beginning part to warm up.

We will process throughout the month doing different strength and core and pull up progressions. No measure. You keep track on the pull up board! Completed. Every day the progression will be posted. You can do some of these things at home if you miss a day.

30 days of PULL UP PROGRESSIONS!!

Your goal will be written on the pull up board. 1-10 pull ups for beginners. 30-50 pull ups for advanced!

Stronger Together!

Bench Press (Bench Press

Set 1: 10 Bench Press @ 45%
Set 2: 10 Bench Press @ 50%
Set 3: 5 Bench Press @ 55%
Set 4: 5 Bench Press @ 60%
Set 5: Heavy Set of 20 (~60% of 1RM)

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.

– Athletes should aim for 60% of their 1RM bench (or slightly higher) for their 20 rep.

– We recommend no more than 1 attempt at your heavy set of 20.

– Score: Enter your 20 rep bench only.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Even Keeled (Time)

“Even Keeled”

5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell SnatchesMRx:30/15,Rx:40/25,Rx+50/35

Rest 1 Minute Between Rounds
Time Cap: 27 Minutes

– Overview: Athletes should push the pace in this 5 round workout with there being built in rest between rounds. Let’s see if we can step outside our comfort zone a bit today and move a little faster than what we are typically comfortable with.

– Toes To Bar: Should take 45s or less to complete each round.

– Run: Should take 2:15 or less to complete each round.

– Dumbbell Snatches: Perform reps with 1 dumbbell. Alternate arms every rep. Reps should take 1:00 or less to complete each round.

– Score: Total time including rest.
– Let’s try to push for bigger sets of toes to bar since we’ll be coming off a 1 minute rest each round. See if you can complete all 12 reps in 1-2 sets.

– We can afford to push the run today since we will be able to catch our breath a bit on the snatches.

– Let’s aim for unbroken dumbbells snatches each round.

– In this 5 round workout, let’s see if we can hold the same pace each round or aim to ramp up speed each round.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches