CrossFit Evergreen – CrossFit

CFE INSPIRE

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Run Intervals (Time)

Run Intervals

3 Sets:
200 Meter Run

Rest 30 Seconds Between Sets.

– Athletes should aim to maintain the same pace throughout each interval. 

– Score: Total time it takes to complete the workout (including rest).
Modifications

200 METER RUN

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

Back Squat (Back Squat

Build To A Heavy Set Of 3
)

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Athletes should make no more than 5 attempts at their heavy set of 3.

– Score: Enter heaviest successful set of 3.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

3 Back Squats (Moderate Weight)

…Keep building in sets of 1-2 reps until you are ready to attempt your heavy set of 3.

Ante Up (AMRAP – Rounds and Reps)

“Ante Up”

AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3…Dumbbell Squats

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

– Overview: In this cyclical workout, athletes should aim to move at a steady pace throughout.

– Toes To Bar: Athletes should be able to complete these sets in 1-2 sets each round. Sets should take less than 30s to complete.

– Double Unders: Reps should take less than 45s to complete.

– Dumbbell Squats: These should be performed with 2 dumbbells held in the front rack. Resting the dumbbells on the shoulders will not be permitted. Reps will increase by 1 each round.

– Score: Total rounds + reps.
– Let’s make our main priority to get the dumbbell squats completed unbroken each round.

– If we need to break somewhere let’s try to have that break be on the double unders or toes to bar. We want to keep this break under 10s.

– Fast transitions will be key in this workout.

Modifications

TOES TO BAR

– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

DUMBBELL SQUATS

– Reduce Loading

– Single Dumbbell Squats

– Air Squats (2,4,6…)

CrossFit Evergreen – CrossFit

Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It doesn’t matter when we start.

It doesn’t matter where we start.

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Deadlift (Deadlift

Build To A Heavy Set of 5
)

– Reps should be performed touch and go.

– Athletes should take no more than 3 attempts at their heavy set of 5.

– Score: Enter heaviest successful set of 5.

Warm Up

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep making weight jumps until you are ready to attempt your heavy set of 5.

Double Time (Time)

“Double Time”

5 Rounds For Time:
12 Deadlifts
9 Handstand Push-ups 
60 Double Unders

MRx: 115/65, Rx: 135/85, Rx+: 155/105

– Overview: In this sprinty triplet, athletes should aim to push the pace each round.

– Deadlifts: Loading should not exceed 50% of your 1RM deadlift. Athletes should be able to complete these reps unbroken every round.

– Handstand Push-Ups: Reps should be completed in 1-2 sets every round. Reps should take less than 1:00 to complete. 

– Double Unders: Reps should take less than 1:30 to complete each round.

– Score: Total time it takes to complete the workout.
Modifications

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Presses

– Push-Ups

– Burpees

DOUBLE UNDERS

– Reduce Reps

– 60 Plate Hops

– 90 Single Unders

– 1:00 Effort On Any Machine

– 200m Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Well done is better than well said.” – Benjamin Franklin

WD > WS.

Wanna Dance (Time)

21-18-15-12-9-6-3
-Lunges with kettlebell weight
-GHD’s (Weighted AbMat)
-Russian KB Swings
-50 DU after each round (75 Singles)

KB-MRx: 35/25, Rx: 52/35
Sit Ups- MRx: 25/15, Rx GHD

Stretch Time (No Measure)

Frog Stretch
Puppy Pose
Shoulder to Floor      
Kneeling Front Rack Stretch  
Pigeon Pose with Wrist Stretches
Samson Stretch
Spiderman Hold 
Straddle Stretch
Banded Hamstring

Hold each pose for 3-5 deep breaths!

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.

If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.

Accountable to our thoughts, responsible to our actions.

Power Clean (Power Clean

5 Sets:
Set 1: 5 Power Cleans @ 55%
Set 2: 5 Power Cleans @ 63%
Set 3: 10 Power Cleans @ 68%
Set 4: 10 Power Cleans @ 68%
Set 5: Max Power Cleans @ 68%
Rest 1 Minute between sets)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– The last 3 sets will be performed at the same weight.

– For the final set, athletes should perform a max touch and go set.

– Score: Enter reps completed in the max set.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

…Make more jumps if needed hitting 2 reps at a time until you reach 68%.

Graceland (AMRAP – Rounds and Reps)

“Graceland”

5 Rounds x AMRAP 3:
5 Clean & Jerks MRx: 75/45, Rx: 105/65, Rx+: 135/95
10 Toes to Bar
15 Box Jumps (24″/20″)

Rest 1 Minute Between Rounds.

– Overview: Athletes should aim to settle into a sustainable pace during each of these 5 rounds. Athletes will pick up where they left off each round. 

– Clean & Jerks: Reps should take less than 30s each round. Loading should not exceed  60% of your 1RM clean and jerk. These should be performed as power cleans & push jerks. 

– Toes To Bar: Reps should take less than 1:00 each round. Athletes should be able to complete the 10 reps in 2 sets or less.

– Box Jumps: Athletes will need to fully stand on top of the box each rep. Reps should take less than 45s. Rebounding is not permitted.

– Score: Total rounds + reps.
– Singles on the clean and jerks is a great way to go in this workout. We need to be mindful of our grip with the barbell and toes to bar combo.

– Let’s aim for 1-2 sets on the toes to bar. It is worth it to push for bigger sets today on this movement.

– Settle into a sustainable pace on the box jumps. This is a great pace to catch your breath.

– Don’t forget that you’ll pick up where you left off each round and that you will NOT begin each round on the clean &jerks.

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– 15 Squat Jumps Over Barbell

– Burpees

CrossFit Evergreen – CrossFit

Inside Out (Time)

1000M Bike
25 Pull Ups
2000M Row
50 Air Squats
1000M Ski
50 Push Ups
100 Double Unders (200 Singles)
100 Ab Mat Sit-Ups

Chip away at your cardio work here. Finding a pace just below sprint and and working on consistency.
Pull ups can be kipping or butterfly.
Air Squats MUST be to a ball or box to get below parallel.
Push Ups MUST touch chest to floor and full extension up top for Rx.
Ab Mats must keep your hips on the mat and touch hands overhead and to toes to complete the sit ups.
Modifications

Ski, Row, Bike Double Unders all can reduce meters or sub for a different cardio for the same time frame.

Double Unders -200 Singles, line Hops, 50 Box Step ups.

Pull Ups- banded, box assisted, jumping negatives.

Push ups- Bar push ups, bench, plank shoulder taps.

Air Squats- To a BoxOR Ball, or Wall Sits.

AbMat Sit Ups- Crunches or Dead Bug.

Mobility Time (No Measure)

Puppy Pose with Frog Stretch
Shoulder to Floor
Scorpions  
Wrist Stretches  
Pigeon Pose    
Spiderman Hold 
Pike
Straddle
Couch Stretch
Take some time to recover andstretch out today and stay in each stretch for 3-5 deep breaths.