CrossFit Evergreen – CrossFit

“Sally Up” (AMRAP – Reps)

Push ups
30 total

Core Matters (AMRAP – Rounds and Reps)

25 minute AMRAP of:
– 100m (50 Right/50 Left) heavy 1 arm db carry MRx: 50/30; Rx: 60/40; Rx+: 70/50
– 30 V-hold kayak strokes (15 each side) MRx: 35/15; Rx: 45/35; Rx+: 50/40
– 5 roll outs w/ push ups
– 10 (2 db) push ups w/ bent over row MRx: 20/15; Rx: 35/25; Rx+: 45/30
– 100m run (50m walk) [Come prepared to go outside]
– :30s stomach vacuum
– 10 [2 hand] OH db tri ext MRx: 50/30; Rx: 60/40; Rx+: 70/50
– 10 prone 2 hand 2 db triceps skull crusher MRx: 20/15; Rx: 35/25; Rx+: 45/30
– 10 prone 2 hand db floor bench press MRx: 20/15; Rx: 35/25; Rx+: 45/30

CrossFit Evergreen – CrossFit

Squat Snatch (Squat Snatch [On The 0:00]

Build To A Heavy Set of 3
)

– Athletes must complete these reps unbroken (touch and go).

– All reps should be squat snatches.

– We recommend no more than 5 attempts at your heavy set of 3.

– Score: Heaviest successful set of 3.

Modifications

– Reduce Percentages

– Power Snatches

– Overhead Squats

– Sub Dumbbells

Third Eye Blind (Time)

“Third Eye Blind” [On The 40:00]

4 Rounds For Time:
30 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
20/15 Calorie Echo Bike
10 Box Jumps (30″/24″)

– Overview: In this cyclical workout, athletes can aim to stay moving and settle into a steady sustainable pace throughout these 4 rounds.

– Dumbbell Snatches: Athletes should use 1 dumbbell and alternate arms every rep. Reps should take less than 1:15 to complete.

– Echo Bike: Athletes should be able to complete the bike cals in less than 1:30.

– Box Jumps: Athletes should stand all the way up on top of the box. Reps should be completed in less than 30s. No rebounding. 

– Score: Total time it takes to complete the workout.
– Aim to complete the dumbbell snatches unbroken. Muscle snatches will be slightly faster than traditional power snatches here.

– Settle into a steady pace on the bike. Athletes should aim to complete 12/10 calories a minute which means the bike will take 1:30 or less to complete each round.

– The box jumps can be used to help recover a bit. No need to rush here.

Modifications

DUMBBELL SNATCHES

– Reduce Loading/Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

20/15 CALORIE ECHO BIKE

– Reduce Calories

– 20/15 Cal Assault Bike

– 20/15 Cal Ski

– 27/20 Cal Bike Erg or Row

– 20 Burpees

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

– 300m Run

BOX JUMPS

– Reduce Box Height

– Step-Ups

– Broad Jumps

– 20 Jumping Lunges

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

Build To A Heavy Set of 5

)

– Barbell should be taken from a rack.

– 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.

– The 5 reps need to be completed unbroken to count.

– We aren’t necessarily looking to hit a PR today but if it’s there, go for it!

– We recommend no more than 3 attempts at your heavy set of 5.

Modifications

– Reduce Percentages

– Floor Press

– Sub Dumbbells

Power Up (AMRAP – Rounds and Reps)

AMRAP 20:
300 Meter Run
3 Rope Climbs
200 Meter Run
6 Handstand Push-ups
100 Meter Run
9 Burpees

– Overview: The goal of today’s active recovery is to just move and sweat at a light-moderate intensity. We’ll also get a little but of some skill training in today.

– Run: The first run each round should take roughly 1:30, the second run should take roughly 1:00, and the last run each round should take roughly 30s.

– HSPU: Should be completed in no more than 2 sets. Reduce reps or modify the movement if needed. Kipping is permitted.

– Score: Rounds and Reps. Each 100 M = 1 Rep.
Modifications

100 METER RUN

– Reduce Distance

– 125m Row

– 100m Ski

– 250m Bike

– 75m Air Run

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

300 METER RUN

– Reduce Distance

– 375m Row

– 300m Ski

– 750m Bike

– 225m Air Run

ROPE CLIMBS

– Reduce Reps

– Half Rope Climbs

– Ring Rows

– DB Plank Rows

HSPU

– Reduce Reps

– Use Riser

– Double Dumbbell Push Presses

BURPEES

– Reduce Reps

– Half Burpees

– 15 Box Jumps

Stretches (No Measure)

– Couch Stretch :30 seconds per leg
– Pigeon Stretch :30 seconds per leg
– Puppy Pose with Frog legs Stretch: 30 seconds
– Scorpions: 30 Seconds each side
-Banded Hamstring Stretch :30 seconds per leg, per position

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Because whatever we end up watering… grows.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

Front Squat (Front Squat
6 Sets:
Set 1: 12 Front Squats @ 48%
Set 2: 10 Front Squats @ 58%
Set 3: 8 Front Squats @ 67%
Set 4: 12 Front Squats @ 52%
Set 5: 10 Front Squats @ 61%
Set 6: 8 Front Squats @ 70%

Rest 1 min. between sets)

– Barbell should come from a rack.

– The weights will climb, then come back down, then climb back up.

– Reps should be completed unbroken each set.

Modifications

– Reduce Percentages

– Sub Dumbbells

Podiatry (Calories)

“Podiatry”

On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
30 Double Unders
Max Calorie Row

– Overview: In this grippy interval piece, athletes will aim to complete unbroken toes to bar/double under sets, then row at a fast, yet sustainable pace.

– Toes To Bar: Athletes should be able to complete the majority of these rounds unbroken.

– Double Unders: Reps should be completed in 45s or less each interval.

– Row: Athletes can keep their monitor running throughout the workout without needing to reset.

– Score: Total calories completed over the course of the 10 rounds.
– Aim for unbroken sets of toes to bar. In the later rounds, 1 quick break may be needed.

– Try to relax the shoulders as much as possible on the double unders.

– The most common pace we see on a rower is ladies holding about 12 cals a minute and guys holding about 15 cals a minute. If you get on the rower with 30s to go, you can aim for about half those cals (8 for the guys and 6 for the girls). Having this number goal can help hold you accountable as you start to feel the fatigue set in.

– Fast transitions will be key in this workout. If you need to chalk, get off the rower about 10s early to give yourself time to do so.

Modifications

TOES TO BAR

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 45s Time Cap

– 45 Single Unders

– 30 Plate Hops

ROW

– Max Cals On Any Machine

– Max Shuttle Runs

– Max Burpees

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

Are we focused on what might go wrong?

Or are we focused on what will make it go right?

Power Snatch (Power Snatch
5 Sets:
Set 1: 5 Power Snatches @ 70%
Set 2: 5 Power Snatches @ 70%
Set 3: 5 Power Snatches @ 70%
Set 4: 5 Power Snatches @ 70%
Set 5: Max Power Snatches @ 70%

Rest 1 Min. Between sets)

– The same weight should be used across all sets.

– Sets should be performed touch and go.

– The final set will be a max set of touch and go power snatches.

– Score: Total reps completed for your max set.

Modifications

– Reduce Percentage

– Sub Dumbbell(s)

Adderall (3 Rounds for reps)

“Adderall”

AMRAP 10:
1 Mile Run
Max Clean and Jerks MRx: 95/65, Rx: 115/85, Rx+: 135/95

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches MRx: 75/45, Rx: 105/65, 115/85

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters MRx: 65/35, Rx: 85/55, Rx+: 95/65

– Overview: Each interval will begin with a set run distance. Athletes will then grind out as many barbell reps as they can in the remaining time of each window while feeling the fatigue from each run. 

– Run: The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less. Reduce the distances if needed.

– Power Cleans & Snatches: Athletes should feel they can cycle the bar but will likely opt for singles. Loading should not exceed 60% of your power clean for the first barbell and should not exceed 60% of your power snatch on the second barbell.

– Thrusters: Athletes should be able to cycle the barbell for sets of 5 or more. Loading should not exceed 60% of your 1RM thruster.

– Score: Enter the number of reps completed for each movement.
– Let’s push the mile run then dial back our pace for the last 200m or so just so that we can get right to work on the clean & jerks that follow. We should have at least a minute here to accumulate reps so pace out these reps based on how much time you have when you come in.

– Let’s, again, push the 800m run then dial back our pace for the last 200m or so. Pace out the snatches based on how much time you have when you come in from the run.

– It is not worth it to push the last run super hard as we now will have thrusters to do when we come back in. Let’s run at a modest pace and chip away at the thrusters however we see fit. The goal here will be to rest as little as possible between sets.

Modifications

1,600 METER RUN

– Reduce Distance

– 2,000m Row

– 1,600m Ski

– 4,000m Bike

– 1,200m Air Run

800 METER RUN

– Reduce Distance

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Run

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

CLEAN & JERKS

– Reduce Loading

– Sub Dumbbells

– Cleans Only

– Jerks Only

POWER SNATCHES

– Reduce Loading

– Sub Dumbbells

– Power Cleans

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– Front Squats

– Push Presses

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What you resist, persists”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Pull-ups (Strict Pull-ups

Max Unbroken Strict Pull-ups
)

– Athletes can hang on the bar between reps but both hands must remain on the bar.

– As soon as the athlete cannot get their chin over the bar or their feet touch the ground, the set is complete.

– Reps should be performed with a double overhand grip.

– Score: Total Reps

Modifications

– Chin-Ups

– Ring Rows

– Banded Pull-Ups

– Inverted Barbell Rows

Overhead Squat (Overhead Squat

Build To A Heavy Set of 10
)

– The barbell should come from a rack.

– Reps must be completed unbroken.

– We aren’t necessarily looking to PR but if it’s there, go for it!

– We suggest performing no more than 3 attempts (3 sets of 10).

– Score: Heaviest set of 10.

Girl On Fire (Time)

“Girl on Fire”

For Time:
50/40 Calorie Echo Bike
5 Rounds of “Cindy”
30/24 Calorie Echo Bike
3 Rounds of “Cindy”
10/8 Calorie Echo Bike
1 Round of “Cindy

1 Round of “Cindy”:
5 Pull-ups
10 Push-Ups
15 Air Squats
– Overview: This workout should allow athletes to push the pace on their rounds of “Cindy” as well as get outside their comfort zone on the Echo Bike.

– Echo Bike: The first bike should take 4:00 or less.The second bike should take 2:30 or less. The last bike should take 1:00 or less.

– “Cindy”: The pull-ups may be performed with or without a kip. Athletes should be able to perform each round of “Cindy” in 1:00 or less.

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

50/40 CALORIE ECHO BIKE

– Reduce Calories

– 50/40 Cal Assault Bike or Ski

– 63/50 Cal Bike Erg or Row

– 800m Run

– 32 Shuttle Runs (25ft. Down + 25ft. Back)

30/24 CALORIE ECHO BIKE

– Reduce Calories

– 30/24 Cal Assault Bike or Ski

– 40/32 Cal Bike Erg or Row

– 400m Run

– 16 Shuttle Runs (25ft. Down + 25ft. Back)

10/8 CALORIE ECHO BIKE

– Reduce Calories

– 10/8 Cal Assault Bike or Ski

– 12/10 Cal Bike Erg or Row

– 200m Run

– 8 Shuttle Runs (25ft. Down + 25ft. Back)

PULL-UPS

– Reduce Reps

– Banded

– Ring Rows

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Elevate Hands

– Knee Push-Ups

AIR SQUATS

– Reduce Reps

– Box Squats