CrossFit – Sat, Mar 23
CrossFit Evergreen – CrossFit
Partner Speed Work (Time)
In teams of two do 10 rounds of: (45 time cap)
10 wall sit pass & roll (min. 4′ distance) 5/5
10 wall ball sit ups 20/14 (10 each)
10 alternating push ups and hold (5/5)
10 rocket jumps/ partner holds squat in the bottom, switch
10 V ups each
10 bench press each Rx: 115/85; Rx+: 155/105
CrossFit – Fri, Mar 22
CrossFit Evergreen – CrossFit
Squat Clean and Jerk (Clean & Jerks
Set 1: 2 Squat Cleans + 1 Jerk at 74%
Set 2: 2 Squat Cleans + 1 Jerk at 74%
Set 3: 2 Squat Cleans + 1 Jerk, Building in wt.
Set 4: 2 Squat Cleans + 1 Jerk, Build in wt.
*Do not exceed 83% for sets 3 & 4
*Rest 1-2 Min btwn sets)
– Overview: Today’s Clean & Jerk work is also the start of a progression. We are starting in a range that further builds speed and power. During sets 3 & 4, you have some autonomy to stay at the previous set’s percentage or build in weight if you are moving well and feeling good.
– The sequence of each set is you will complete 1 squat clean, drop the bar, then move into 1 clean and jerk.
– During sets 3 & 4, build in weight as desired but do not exceed 83% of your 1 rep max clean and jerk.
– Score: 4 Sets of Load
WARM UP
With an Empty Barbell:
20 Back Rack Elbow Rotations
10 Good Mornings
5 Squat Jumps
10 Front Squats
10 Overhead Press
5 Jerks (for speed)
3-4 Sets:
1 Clean & Jerk, climbing from 30% to opening weight
MODIFICATION
CLEAN AND JERK
– Reduce Loading/Reps
– 1 Squat Clean + 1 Jerk
– 2 Power Cleans + 1 Jerk
– 2 Push Jerks
– Sub Dumbbells
Talledega Nights (AMRAP – Reps)
“Talledega Nights”
5 Rounds x AMRAP 3:
21 Wallballs 20 / 14 lb to 10/9ft
21/15 Calorie Row
Max Strict Pull-ups
*No Rest Between AMRAPS
*Score Is Total Strict Pull-ups
– Overview: Back to back AMRAPS with some redundant movements and strict gymnastics that are sure to burn out quickly if we’re not careful from the start. Fatigue and breathing will quickly play a large role in how successful we are at the end of each AMRAP.
– Wallballs: 1-2 sets completed in less than 1:00.
– Calorie Row: About 1:00 of work.
– Strict Pull-ups: Aim for :30 or more of work.
– Athletes should not go to failure on their pull-ups in the first few rounds, choose a number of reps that is sub maximal and try to maintain a consistent number of reps each round.
– Those less confident in their ability to hold onto the wallball under fatigue at this weight and height may consider scaling down to maintain a higher intensity pace.
MODIFICATION
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 32 Air Squats
CALORIE ROW
– Reduce Reps
– 1:00 Time Cap
– 15/12 Calorie Ski
– 21/15 Calorie Bike Erg
– 200m Run
STRICT PULL-UPS
– Banded Strict Pull-Ups
– Ring Rows
– Jumping Pull-ups
– Alternating Dumbbell Plank Rows
CrossFit – Thu, Mar 21
CrossFit Evergreen – CrossFit
Butterflies (Time)
“Butterflies”
5 Rounds For Time:
30/24 Calorie Bike Erg
30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35
10-20-30-40-50 Box Jumps (24″/20″)
– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.
– Bike Erg: 2:00 or less.
– Russian Kettlebell Swings: 1-2 sets.
– Box Jumps: Full extension of hip and knees on top of the box.
– Score: Time to complete work.
MODIFICATION
CALORIE BIKE ERG
– Reduce Reps
– 2:00 Time Cap
– 25/20 Cal Echo Bike
– 30/24 Calorie Row
– 25/20 Calorie Ski
– 400m Run
– 300m Air Run
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Sub Eye Level Dumbbell Swing
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 15-30-45-60-75 Squat Jumps
– Reverse Lunges
Cool Down (No Measure)
Thoracic Roll Out
Figure 4 Crossover
Banded Hamstring
Happy Baby
Puppy Pose
On The Wall: Pike, Straddle, Knees in with snow angel arms
CrossFit – Thu, Mar 21
CrossFit Evergreen – CrossFit
Butterflies (AMRAP – Reps)
“Butterflies”
5 Rounds For Time:
25/20 Calorie ski Erg
30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35
10-20-30-40-50 Box Jumps (24″/20″)
– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.
– Ski Erg: 2:00 or less.
– Russian Kettlebell Swings: 1-2 sets.
– Box Jumps: Full extension of hip and knees on top of the box.
– Score: Time to complete work.
MODIFICATION
CALORIE BIKE ERG
– Reduce Reps
– 2:00 Time Cap
– 25/20 Cal Echo Bike
– 30/24 Calorie Row
– 400m Run
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Sub Eye Level Dumbbell Swing
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 15-30-45-60-75 Squat Jumps
– Reverse Lunges
Cool Down (No Measure)
Thoracic Roll Out
Figure 4 Crossover
Banded Hamstring
Happy Baby
Puppy Pose
On The Wall: Pike, Straddle, Knees in with snow angel arms
CrossFit – Thu, Mar 21
CrossFit Evergreen – CrossFit
Butterflies (Time)
“Butterflies”
5 Rounds For Time:
25/20 Calorie ski Erg
30 Russian Kettlebell Swings MRx: 35/25, Rx: 53/35
10-20-30-40-50 Box Jumps (24″/20″)
– Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.
– Ski Erg: 2:00 or less.
– Russian Kettlebell Swings: 1-2 sets.
– Box Jumps: Full extension of hip and knees on top of the box.
– Score: Time to complete work.
MODIFICATION
CALORIE BIKE ERG
– Reduce Reps
– 2:00 Time Cap
– 25/20 Cal Echo Bike
– 30/24 Calorie Row
– 400m Run
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Sub Eye Level Dumbbell Swing
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 15-30-45-60-75 Squat Jumps
– Reverse Lunges
Cool Down (No Measure)
Thoracic Roll Out
Figure 4 Crossover
Banded Hamstring
Happy Baby
Puppy Pose
On The Wall: Pike, Straddle, Knees in with snow angel arms
CrossFit – Wed, Mar 20
CrossFit Evergreen – CrossFit
Deadlift (Deadlift
Max Unbroken Deadlift Reps @ 80%
*Work To Technical Failure
)
– Athletes should complete 1 set of max deadlifts to technical failure.
– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.
– Athletes should aim to complete 6-12 reps at 80%.
– Score: Loading. Log reps into your notes.
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
*Build to 80% in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
MODIFICATION
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
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