CrossFit Evergreen – CrossFit

CFE INSPIRE

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

We sprint into the water.

Back Squat (Back Squat

Build To A Heavy Set of 10
)

– Barbell should come from a rack.

– Reps must be completed unbroken.

– Pausing between reps is permitted.

– No more than 2 attempts should be made for your heavy set of 10.

– Score: Load

Modifications

– Reduce Reps

– Box Squat

– Front Squat

– Dumbbell Squats

99 Problems (Time)

“99 Problems”

For Time [Partition However]:
99 Calorie Row
99 Wallballs MRx: 14/10, Rx: 20/14
99 Burpees

Time Cap: 20 Minutes

– Overview: This workout will come down choosing the right strategy for you and making sure that you can hold your pace throughout.

– Row: Ladies should be able to hold 800+ cals/hr on the rower throughout. Guys should be able to hold 900+ cals/hr on the rower throughout.

– Wallballs: To use the Rx loading, athletes should be able to complete 20 or more reps unbroken when fresh. Reduce reps or loading if needed.

– Burpees: To complete Rx reps, athletes should be able to complete 10 or more reps in a minute.

– Score: Total Time
– There are endless ways to partition the work. When choosing your strategy we can play to our strengths and be mindful of our weaknesses.

– We should also be aware that the wallballs and the row will cause some muscular interference in the legs while the wallballs and the burpees will cause some interference in the shoulders.

– Here are some potential strategies to consider:

11 Rounds:

9 Calorie Row

9 Wallballs

9 Burpees

9 Rounds:

11 Calorie Row

11 Wallballs

11 Burpees

3 Rounds:

33 Calorie Row

33 Wallballs

33 Burpees

Burpees

Rounds of:

Wallballs

Cal Row

Burpees

Row

Rounds of:

Burpees

Wallballs

Row

Wallballs

Rounds of:

Row

Burpees

Wallballs

Modifications

99 CALORIE ROW

– Reduce Cals

– 99 Cal Bike Erg

– 75 Cal Ski

– 75 Cal Assault or Echo Bike

– 75 Cal Air Run

– 64 Shuttle Runs (25ft. Out + 25ft. Back = 1)

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 150 Air Squats

BURPEES

– Reduce Reps

– 99 Push-Ups

– 99 Calorie Bike Erg

– 75 Cal Ski

– 75 Cal Assault or Echo Bike

– 64 Shuttle Runs (25ft. Out + 25ft. Back = 1)

– 75 Cal Air Run

Dumbbell Grunt Work (Time)

Grunt Work

10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Bench Press
30ft. Single Dumbbell Overhead Lunge*

Dumbbells: MRx: 30/20, Rx: 50/35, Rx+: 70/50

*Alternate Arms Each Round

– Bench: No more than 1 break should be needed on any round. Reduce the loading if needed. 2 dumbbells should be used for this movement.

– Lunge: Should be challenging, but unbroken. Lunge 15ft. away from bench, turn around, then 15ft. back to the bench for next set of bench press. 1 dumbbell should be used for this movement. Alternate arms every round (10’s use right, 9’s use left, 8’s use right, etc.)

– Score: Total Time
Modifications

DUMBBELL BENCH PRESS

– Reduce Loading

– Barbell Bench Press

– Dumbbell or Barbell Floor Press

– 2x Push-Ups

OVERHEAD LUNGE

– Reduce/Remove Loading

– Reduce Distance

– Kettlebell Overhead Lunge

– Dumbbell Front Rack Lunge

– 10 Overhead Reverse Lunges

CrossFit Evergreen – CrossFit

Driving me Crazy!! (AMRAP – Reps)

With only 4 minutes per station, do as many reps as possible of each movement below:

– floor wipers MRx: 65/55; Rx: 95/65; Rx+: 135/95

– 200m ski

– rollouts

– 200m ski

– getup situps 25/15 (plates)

– 200m ski

– bumper curl 25/15

– 200m ski

– bumper tri (overhead) 25/15

– 200m ski

– bumper steering wheel (shoulder/eye level) 25/15

– 200m ski
– use the plate to help you get up from the floor in getup sit-up (if you have difficulty, do the sit-up, stand, and sit back down)

– go as far out as you can with the rollouts

– hold the bumper plate with both hands to do both the curl and tri

– hold the bumper plate with both hands bring up to shoulder level, turn it as far to the right then to the left as you can = one rep.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Don’t wait to be chosen. Choose.

Decisions = Destiny.

Kipping Pull Up Testing (AMRAP – Reps)

Kipping Pull-up Testing

Max Unbroken Kipping Pull-ups
– Reps must be completed unbroken.

– These can be kipping reps or butterfly reps.

– Hanging between reps is permitted. As soon as the feet touch the ground or the hands come off the bar, your set is complete.

– Score: Total reps

Modifications

– Banded

– Strict

– Ring Rows

– Single Dumbbell Rows (Each Arm)

Deadlift (Deadlift

Heavy Single
)

– Athletes do not need to attempt a PR today, just lift something heavy for a single rep. If you are feeling good and want to go for it, then feel free to do so!

– Score: Load

Modifications

– Sub Dumbbells

Practical Joker (Time)

“Practical Joker”

10-9-8-7-6-5-4-3-2-1:
Deadlifts MRx:135/75, Rx:185/115,Rx+:225/155
Toes to Bar

Directly Into…

1,000/800 Meter Row

Time Cap: 15 Minutes

– Overview: In the first part of the workout, athletes will complete another classic CompTrain workout (“Joker”) and have their grit and grip stamina challenged. The final row will be a buy-out and a test to see who can lean in and push when feeling tired.

– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Athletes should be able to get every round completed in 1-2 sets.

– Toes To Bar: Can be broken up as needed today.

– Row: Should take less than 5:00 to complete.

– Score: Total Time
– Athletes can play to their strengths here in this workout. If we are stronger on the barbell, let’s plan to break up the toes to bar. If we are stronger on toes to bar, let’s plan to break up the barbell.

– Once you have cleared the first 3 rounds, you have completed just about half the toes to bar and deadlift reps in the workout. We can use that for motivation and to help us properly break up the first 3 rounds if needed.

– Let’s aim to ramp up our row speed every 200m. We can expect our grip to be tired so let’s really use the legs here.

Modifications

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

1,000/800 METER ROW

– Reduce Distance

– 5:00 Time Cap

– 800/600m Ski

– 2,000/1,600m Bike

– 800m Run

– 600m Air Run

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.

Echo Bike Testing (Calories)

Echo Bike Testing

5 Minute Max Calorie Echo Bike

– Set the echo bike for a target time of 5:00 for the most accurate scoring.

– Girls should be able to complete 10 calories or more per minute. Guys should be able to complete 12 calories or more per minute.

– Score: Total Calories
Warm Up

20s Easy

20s Moderate

20s Fast

Modifications

– Assault Bike

– Bike Erg

– Row

– Ski

– Air Run

– Run

– Shuttle Runs

Heartbreak Hotel (Time)

3 Rounds For Time:

1KM Bike
15 GHD OR Weighted AbMat Sit-Ups
20 American Kettle Bell Swings
25 Mountain Climbers
30 Double Unders (60 Singles)

– Score: Total time

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Power Clean (Power Clean

Set 1: 10 Power Cleans @ 61%
Set 2: 8 Power Cleans @ 70%
Set 3: 6 Power Cleans @ 79%
Set 4: 10 Power Cleans @ 64%
Set 5: 8 Power Cleans @ 73%
Set 6: 6 Power Cleans @ 82%

Rest 1 Minute Between Sets)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Weights will climb, come down, then climb back up.

– Score: Enter weight used for heavy set of 6 Reps @82%.

Modifications

– Hang Power Cleans

– Sub Dumbbells

Mind Eraser (AMRAP – Rounds and Reps)

“Mind Eraser”

AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95

– Overview: In this low rep, high round workout, athletes will be challenged to pick a pace they can sustain throughout the 20 minutes without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 45s to complete each round.

– Burpees: These are your regular standard burpees. Reps should take less than 45s to complete each round.

– Run: Each run should take less than 1:15 to complete each round.

– Score: Rounds + Reps
– We can choose to go touch and go on the barbell or complete the power cleans in quick singles.

– Settle into a steady pace on the power cleans.

– Use the 200m runs as your pace. Run at a pace that will allow you to stick to your timing on the inside movements.

Modifications

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BURPEES

– Reduce Reps

– 1:00 Cap

– 7 Cals On Any Machine

– Push-Ups

200 METER RUN

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aim at nothing, don’t worry… we’ll hit it.”

Be intentional. Specificity is everything.

Bench Press (Bench Press

4 Sets:
12 Bench Press @ 70% 1RM

Rest 1-2 Minutes Between Sets
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

– All sets should be performed unbroken at the same weight across.

– Score: Enter weights used for each set in notes. Overall score will be the lightest weight to incentivize athletes to stick to the given percentage.

Reboot (4 Rounds for reps)

“Reboot”

4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps
2 Minutes Rest

Round 1: Power Snatches MRx:75/45, Rx:95/65
Round 2: Box Jump Overs (24″/20″)
Round 3: Handstand Push-ups
Round 4: Calorie Row

– Overview: In this time based workout, athletes will spend 2 minutes on the echo bike followed by 2 minutes of power snatches, box jump overs, hspu, or calories on the rower. After the 4 working minutes are complete, athletes will rest 2 minutes before beginning the next round. This will be a test to see who can stay moving and accumulate the most reps.

– Power Snatches: Loading should not exceed 55% of your 1rm power snatch. Athletes should able to complete touch and go sets throughout.

– Box Jump Overs: Athletes do not need to stand fully on top of the box. 

– Handstand Push-Ups: Athletes should mark a 30 inch line that is 10 inches away from the wall. The hands should stay in contact with this line throughout. Reps can be performed with or without a kip.

– Score: Enter total reps (calories + reps) completed each round. Overall score will be the sum total.
– Aim to complete the same number of calories on the bike each round.

– Athletes can aim to bank lots of reps on the power snatches, box jump overs, and potentially the hspu. Athletes will gain the least amount of reps on the rower.

– As a starting point, athletes can aim for 20+ power snatches, 40+ box jump overs, and 24/20+ calories on the rower. The sou reps will depend on your capacity but as a starting point, we can aim for 20+ reps.

– Smaller, quick sets on the power snatches and hspu may be helpful in managing fatigue and the heart rate.

Modifications

ECHO BIKE

– Assault Bike

– Bike Erg

– Rower

– Ski Erg

– Shuttle Runs

– Air Run

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

BOX JUMP OVERS

– Reduce Box Height

– Box Jumps

– Box Step-Overs

– 2 Minutes On Any Machine

HSPU

– Use Riser

– Double Dumbbell Push Press

– Push-Ups

CALORIE ROW

– Assault Bike

– Bike Erg

– Ski Erg

– Shuttle Runs

– Air Run