CrossFit Evergreen – CrossFit

CFE INSPIRE

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.

Strict Weighted Ring Dips (4 Rounds for weight)

Strict Weighted Ring Dip

[0:00-15:00]
4 Sets:
8 Strict Weighted Ring Dips

Rest 1-2 Minutes Between Sets

– Reps must be completed unbroken.

– Use a weight belt or squeeze a dumbbell between the feet/legs.

– Athletes can climb in weight each round or use the same weight across.

– Score: Enter weights used for each set.
Warm Up

5 Push-Ups

10s Top of Ring Dip Hold

10s Bottom of Ring Dip Hold

3 Ring Dip Negatives (5s Down)

3 Ring Dips

Modifications

– Banded Ring Dips

– Ring Dip Negatives

– Box Dips

– Bench Dips

– Bar Dips

Triple Bogey (AMRAP – Rounds and Reps)

“Triple Bogey”

3 Rounds x AMRAP 5:
5 Power Cleans M:115/65,Rx:135/85, +:155/105
10 Box Jumps (24”/20”)
15/12 Calorie Echo Bike

Rest 3 Minutes Between Rounds.

– Overview: In this interval style workout, athletes will complete as many rounds and reps of power cleans, box jumps, and calories on the echo bike as they can in 5 minutes before resting for 3 minutes. Each interval, athletes will pick up where they left off on the previous interval (if you finished on the power cleans, you’ll begin on the box jumps).

– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Reps should take 45s or less to complete.

– Box Jumps: Reps should take 30s or less to complete.

– Echo Bike: Calories should take 1:15 or less to complete.

– Score: Total Rounds + Reps
– If going singles on the barbell is more sustainable for you, let’s stick to that game plan throughout. If you think you can touch and go all 5 reps every round, let’s see if we can challenge ourselves with that strategy.

– Find a steady pace on the box jumps. No need to rush here.

– Let’s see if we can complete the echo bike cals in the same amount of time every round.

Modifications

POWER CLEANS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells

BOX JUMPS

– Reduce Box Height

– Box Step-Ups

– 30s Effort Any Machine

15/12 CALORIE ECHO BIKE

– Reduce Cals

– 1:00 Time Cap

– 15/12 Cal Assault Bike

– 15/12 Cal Ski

– 15/12 Cal Air Run

– 21/15 Cal Bike Erg or Row

– 200m Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Front Squat (Front Squat

Heavy Set of 3
)

– Barbell should come from a rack.

Modifications

– Reduce Percentages

– Sub Dumbbells

One Thing At A Time (Time)

“One Thing At A Time”

For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders

Time Cap: 20 Minutes

– Overview: In this longer, grindy workout, athletes will chip away at each movement. Finding a steady sustainable pace on each movement will be important in this workout.

– Row: Calories should be completed in 8:00 or less.

– Burpees Over Rower: Athletes will burpee lateral to the rower and should jump over the slider each rep. Reps should take 6:00 or less.

– Toes To Bar: Reps should take 3:00 or less to complete.

– Double Unders: Reps should take 3:00 or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Have goal number of calories you’d like to row within a minute. This can help with pacing as well as help you stay present.

– Settle into a steady pace on the burpees. Try to find a pace you can maintain throughout.

– Break the toes to bar as needed. Quick small sets is an option or going for bigger sets works great as well. This will come down to your capacity.

– Aim for big sets of double unders. Try to keep your breaks as quick as possible.

Modifications

100/80 CALORIE ROW

– Reduce Cals

– 100/80 Cal Bike Erg

– 80/64 Cal Assault or Echo Bike

– 80/64 Cal Ski

– 1,200m Run

– 900m Air Run

BURPEES OVER ROWER

– Reduce Reps

– Burpee Step-Overs

– Burpees

– 60 Cals On Any Machine

– 80 Box Jump Overs

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 3:00 Effort On Any Machine

CrossFit Evergreen – CrossFit

Tire of Life (AMRAP – Rounds and Reps)

In teams of 3 or more, with a 25 minute AMRAP do:

– 2 tire flip and hop

– 5 feet elevated push ups (on tire) [scale regular push up on tire]

– 10 wall ball sit ups (over tire) 20/14

– 20 sledge hammer strikes
If tires are outside, sit ups will be done inside

CrossFit Evergreen – CrossFit

CFE INSPIRE

“80% of success is showing up.” – Woody Allen

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Power Snatch (Power Snatch

[0:00-20:00]
Build To A Heavy Set of 5
)

– Reps should be performed touch and go.

– All reps should be caught above parallel.

– Score: Load

Modifications

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Liquid Smoke (AMRAP – Rounds and Reps)

“Liquid Smoke”

AMRAP 12:
9 Box Jump Overs (24″/20″)
6 Chest to Bar Pull-ups
3 Power Snatches Mrx: 95/55, Rx: 115/75,
Rx+: 135/95

– Overview: In this 12 minute workout, athletes will move at their threshold pace. Grip and shoulder fatigue will play a role here so being smart about your strategy from the start will be important.

– Box Jump Overs: Reps should be completed in 1:00 or less each round.

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

– Power Snatches: Reps should be completed in 30s or less. Loading should not exceed 70% of your 1RM power snatch.

– Score: Rounds + Reps
– Settle into a steady pace on the box jump overs. This should be our pacer in this workout.

– Let’s shoot for 1-2 sets on the chest to bar.

– The power snatches can be performed as singles or touch and go sets. Choose the strategy that keeps you moving.

Modifications

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Jumps

– Box Step-Overs

– 5 Calories On Any Machine

CHEST TO PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Hang Power Snatches

– Dumbbell Snatches

– Kettlebell Swings

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Out of Hand (Time)

“Out Of Hand”

3 Rounds For Time:
400 Meter Row
300ft. Farmers Carry M: 30/15, R:40/25,+:50/35
200 Meter Run
10 Deadlifts Mrx: 135/95, Rx: 185/125, Rx+: 225/155

– Overview: Athletes should feel as though they can stay in motion throughout this workout. The biggest factor athletes will run into will be muscular fatigue of the forearms.

– Row: Should be completed in 2:00 or less.

– Farmers Carry: Performed with a pair of dumbbells. Should be completed in 1:30 or less.

– Run: Should be completed in 1:15 or less.

– Deadlift: Should be completed in 1:15 or less. Loading should not exceed 60% of your 1RM.

– Score: Total Time
Modifications

400 METER ROW

– Reduce Meters

– 2:00 Cap

– 300m Ski

– 800m Bike

– 400m Run

– 300m Air Run

FARMERS CARRY

– Reduce Loading

– Reduce Distance

– Kettlebell Farmers Carry

– Suitcase Hold (1:30)

– 10 x 30ft. Shuttle Runs (30ft. = 1)

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

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.

Front Squat (Front Squat

Set 1: 8 Front Squats @ 65%
Set 2: 8 Front Squats @ 65%
Set 3: 8 Front Squats @ 65%
Set 4: 8 Front Squats @ 65%
Set 5: Max Front Squats @ 65%

Rest 1Min Between Sets)

– Barbell should come from a rack.

Modifications

– Reduce Percentages

– Sub Dumbbells

Bad Reputation (5 Rounds for calories)

“Bad Reputation”

On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters M:30/15, R: 40/25, +:50/35
Max Calorie Echo Bike

Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps

– Overview: In this workout, athletes will work for 15 minute straight. Each round, the reps of toes to bar and dumbbell thrusters will decrease allowing more time for the bike. Athletes can work for the entirety of each 3 minute window or they can stop early to reset for the next round.

– Toes To Bar: The volume of reps should allow for 1-3 sets each round.

– Dumbbell Thrusters: Loading should allow for 1-2 sets each round.

– Echo Bike: Athletes should have at least 1:00 on the bike each round.

– Score: Enter calories accumulated within each round. Overall score will be the sum total.
– Let’s lean into our strengths a bit here. If we are better at toes to bar, let’s go for big sets there and break the thrusters if needed. If we are better on the thrusters, let’s shoot for unbroken thrusters and break the toes to bar.

– Make it your goal to beat your score on the echo bike each round. If we get 10 calories the first round, we can aim for 11 or more calories on the next round.

Modifications

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DUMBBELL THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Barbell

– Sub Kettlebells

– Front Squats

– Push Presses

ECHO BIKE

– Assault Bike

– Bike Erg

– Row

– Ski

– Run

– Shuttle Run

– Air Run