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WOD2016-12-13T19:33:44+00:00
2303, 2024

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

2203, 2024

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

2103, 2024

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

2103, 2024

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

2103, 2024

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

2003, 2024

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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