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WOD2016-12-13T19:33:44+00:00
1706, 2024

CrossFit – Mon, Jun 17

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Build to A Heavy Single
)

– Barbell should be taken from a rack.

– We are still going To Technical Failure, which means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.

– 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.

– Score: Load used for heaviest single.

WARM UP

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to a heavy single rep.

Rest at least 2:00 before and between your heavy single attempts.

Build to 90% + 5# in sets of 2-3 reps.

Rest at least 2:00 before attempting max rep set.

MODIFICATIONS

– Reduce Percentage

– Sub Dumbbells

– Sub Floor Press

Fair Game (Calories)

“Fair Game”

On the 2:00 x 8 Sets:

9 Kettlebell Swings MRx: 35/25, Rx: 53/35

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike Erg

– Overview: In these intervals we are being asked for a hard effort from start to finish of each 2 minute round. With no rest between rounds this may look like a tall order. The biggest goal today is to get to that bike and still be able to go hard!

– Kettlebell Swings: Unbroken sets across all rounds. While the weight is meant to be challenging, it should not force us to break. We should be finishing with Kettlebell directly overhead, stacked.

– Hand Release Push-ups: Unbroken sets here as well. In order to maintain intensity throughout, adjust the reps as needed to hold smooth unbroken sets.

– AbMat Sit-ups: Speed is the intent here today as well. These should be kept to about :40 of work or less.

– Score: Total calories accumulated across all 8 rounds. Leave screen running throughout.
– Athletes are aiming to hold a very high effort intensity today across their rounds because this is a race against the clock to earn time on our bike. These reps seem very manageable as is, but when you put them to a short clock, they compound quickly.

– Goal is to get to the bike today with around :30 to earn some calories each round. While we may want to push on the first working movements, today’s workout is not meant to be broken up or strategized. Choose reps that will allow you to hold high effort and have time on the bike.

– The majority should be considering reducing their push-ups reps before reducing the other two movements, as the push-ups are what will become the sticking point for most.

MODIFICATIONS

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

HAND RELEASE PUSH-UPS

– Reduce Reps

– Regular Push-Ups

– Box/Bench/AbMat Target Push-Ups

– Dumbbell Floor Press

SIT-UPS

– Reduce Reps

– Hollow Rocks

CALORIE BIKE ERG

– Row/Ski/Assault/Echo/Air Run

1506, 2024

CrossFit – Sat, Jun 15

CrossFit Evergreen – CrossFit

Age test (No Measure)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

1506, 2024

CrossFit – Sat, Jun 15

CrossFit Evergreen – CrossFit

Age test (No Measure)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

Father’s Day Rodeo workout (Time)

Buy in: 15 diamond push ups

then

4 rounds

10 unbroken bench press Rx:115/80; Rx+: 135/95

10 db curls each arm Rx: 30/20; Rx+: 40/25

10 db kickbacks each arm Rx: 30/20; Rx+: 40/25

30 flutter kicks

then

Cash out: 15 wide push ups

1506, 2024

CrossFit – Sat, Jun 15

CrossFit Evergreen – CrossFit

Age test (Time)

Cross arms, hands on shoulders

lift one leg

Close eyes and hold

5 secs > 65 yrs

10 secs = 55 yrs

15 secs = 45 yrs

20 secs = 35 yrs

25 yrs = 30 yrs

30 secs < 30 yrs

The one push up challenge (Time)

At go slowly start to descend. Take 60 seconds to get to the bottom of your push up.

Hold at the bottom for 10 seconds.

Take 60 seconds to return to the top of your push up.

Rx = working the entire 2:10

Father’s Day Rodeo workout (Time)

Buy in: 15 diamond push ups

then

4 rounds

10 unbroken bench press Rx:115/80; Rx+: 135/95

10 db curls each arm Rx: 30/20; Rx+: 40/25

10 db kickbacks each arm Rx: 30/20; Rx+: 40/25

30 flutter kicks

then

Cash out: 15 wide push ups

1406, 2024

CrossFit – Fri, Jun 14

CrossFit Evergreen – CrossFit


Front Squat (Front Squat

Max Repetitions of Front Squats @ 90%

* To Technical Failure

)

– Barbell should come from a rack.

– To Technical Failure means that we are only working so long as our form and technique are still intact. Once things start to break down or our final rep gets slow and grindy, we will end our set there.

– Athletes should build to 85%+10# from our previous attempt.

– Score: Load used for max rep set. Log reps completed in your workout notes section.

WARM UP

:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 90%+10# in sets of 2-3 reps.

Rest 2:00 before attempting max rep set.

The Swing Of Things (Time)

“The Swing of Things”

For Time:

42 Kettlebell Swings

42/34 Calorie Bike Erg

120 Double Unders

30 Kettlebell Swings

30/24 Calorie Bike Erg

80 Double Unders

18 Kettlebell Swings

18/14 Calorie Bike Erg

40 Double Unders

Kettlebell: MRx: 35/25, Rx: 53/35

Time Cap: 18 Minutes

– Overview: Big cardio conditioning piece today and with a descending rep scheme, it’s sure to get spicier as the sets get smaller! How do we strategize to make the most of our work and handle the interference that comes with these movements?

– Kettlebell Swings: 1-2 sets, the kettlebell is on the lighter side today, so these are meant to be completed pretty quickly. Kettlebell needs to finish overhead and in line with our shoulders and hips to be considered Rx today.

– Calorie Bike Erg: 3:30, 2:30 and 1:30 or less, respectively.

– Double Unders: Completed in less than 2:00, 1:30 and 1:00, respectively.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should aim to have two movements where we are really pushing the pace and one movement that allows us to catch our breath a little bit while we work.

– The grip fatigue will set in a bit once we get into our second round of work on the kettlebell, some athletes may choose to break their first round to prepare them for the following rounds that are meant to be faster as we go.

MODIFICATIONS

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Russian Kettlebell Swings

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

CALORIE BIKE ERG

– Reduce Reps

– 3:30 Time Cap

– 42/34, 30/24, 18/14 Calorie Row

– 38/30, 27/21, 16/12 Calorie Ski

– 600/400/200m Run

DOUBLE UNDERS

– Reduce Reps

– 180/120/60 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

1306, 2024

CrossFit – Thu, Jun 13

CrossFit Evergreen – CrossFit


Upstream (Calories)

“Upstream”

5 Rounds x AMRAP 4:

18 Toes to Bar

18 Burpees Over Rower

Max Calorie Row

Rest 4 Minutes Between Rounds

– Overview: Hard effort intervals are on the agenda today! Big rest between working efforts means our intensity should be consistent across our working rounds and makes focusing on recovery during rest periods KEY. Can you increase your calories each round instead of slowly falling off? Last round = Best round is our goal today!

– Toes to Bar: 1-2 sets completed in about :45 or less today, we don’t want to get hung up with small sets or singles today, so choose your reps accordingly if volume will begin to take a toll.

– Burpees Over Rower: Smooth working sets today, keeping our work consistent but just sub maximal so that we can get on the rower with some juice.

– Calorie Row: We are aiming to have about 2:00 on our rower each round.

– Score: Total calories accumulated across all 5 rounds.
– Athletes should be aiming to move smooth and consistent from one movement to the next today. While we are holding pretty hard efforts, we still need to pace and breath through our toes to bar and burpees so that we can put a hard effort in on the rower.

– Hard efforts should still be very strategic today, if you are super confident in your toes to bar, let’s push to hang onto the same sets throughout all rounds and find a consistent but controlled pace on the burpees so we can immediately get our fan moving on the rower.

– If we are not as confident on our toes to bar but we know our abilities there, we can move controlled there and push it a little harder on our burpee pace to make sure we get to the rower with some juice and don’t burn out our toes to bar early.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

BURPEES OVER ROWER

– Reduce Reps

– Regular Burpees

CALORIE ROW

– Sub Bike Erg/Ski/Assault/Echo/Air Run

Mobility Lab (No Measure)

THURSDAY 30 MOBILITY

Child’s Pose (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/ChildsPose.mp4

Shoulder to Floor (1:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/ShoulderToFloor.mp4

Wrist Stretches (1:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/WristStretch.mp4

Laying Front Rack Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/LayingFrontRackStretch.mp4

Down Dog (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/DownDog.mp4

Couch Stretch (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/CouchStretch.mp4

Pigeon Pose (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/pigeon-pose.mp4

Spiderman Hold (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/SpidermanHold.mp4

Frog Stretch (2:00)
(videos-movements/FrogStretch.mp4)

Straddle Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/StraddleStretch.mp4

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