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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

CrossFit Evergreen – CrossFit

The blind leading the “more” blind! AKA Groundhog Day or couples therapy (Time)

In teams of 2 do the following: accuracy rowing

– start with 50m (both partners row)

– 100m, 150m, 200m, etc

– rowing partner will be blindfolded (they are all new and you can keep yours)

– other partner will do (a minimum of 10) V-ups while watching to tell partner when to stop

– penalty burpees are assessed for each meter above or below target distance
– 10 air squats to a med ball

– count total number of burpees

– 10 rds 50m to 500m each

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Power Clean (Power Clean

Build To A Heavy Set of 5
)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Score: Enter heaviest set of 5.

Modifications

– Hang Power Cleans

– Sub Dumbbells

Nowhere Fast (Time)

“Nowhere Fast”

For Time [8 Minute Cap]:
50 Power Cleans MRx: 75/55, Rx: 115/75, Rx+: 155/105

On the Minute (Starting At The 0:00):
5 Toes to Bar

– Feel: This workout should feel like a grippy sprint. 

– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Athletes should be able to hold onto the bar for touch and go sets for the majority of these reps.

– Toes To Bar: Athletes should be able to complete these reps unbroken every round.

– Score: Total time it takes to complete the 50 power cleans.
– We can approach this workout in 2 ways…we can try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

– If your barbell cycling is strong, let’s try for the first option. If we aren’t as strong on the barbell, let’s go for the second option.

– We need to be mindful of our grip here. The longer we hold onto the bar, the more quickly our grip will fatigue. We would suggest doing no more than a set of 15 at a time.

– Let’s see if we can get at least 8 power cleans a minute so that we can be sure that we’ll finish under the time cap.

Modifications

POWER CLEANS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– GHDSU

2k Row (Time)

Max Effort 2k Row
– We want to find our maximum sustainable pace here and hold that pace throughout.

– Score: Total time it takes to complete the full 2,000M.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Ski Bumps (Calories)

Ski Bumps

30 Minute Ski

Every 5:00 minutes break for ski bumps!
– 20 Goblet Squats on the 5:00
– 25 Kettlebell Twists on the 10:00
– 30 American Kettlebell Swings on the 15:00
– 35 AbMat SitUps on the 20:00
– 40 Glute Bridges with kettlebell on the 25:00

Kettlebells- MRx: 35/25, Rx: 52/35

Score: Total Ski Calories
Start with ski erg. Break every 5:00 for accessory work.

Mobility/Stretch (No Measure)

Thursday 30 Mobility

Puppy Pose
Shoulder to Floor    
Wrist Stretches  
Kneeling Front Rack Stretch
Down Dog  
Pigeon Pose
Bow Pose
Happy Baby
Knees To Side Trunk Stretch
Knees To Chest

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Adversity causes some to break. For others, it breaks records.”

Adversity is not in the way to greatness.

Adversity is the way to greatness.

This is the championship mindset.

Shoulder Press (Strict Press

5-5-5-3-3-3-1-1-1

*Start @ 65% & Build
*Rest 1 Minute Between Sets
)

– Barbell should come from a rack.

– Athletes should aim to build each set and finish with a heavy single.

– Score: Enter weight for heaviest set.

Modifications

– Sub Dumbbells

Silly Rabbit (AMRAP – Rounds and Reps)

“Silly Rabbit”

AMRAP 12:
9 Box Jumps (24″/20″)
6 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
3 Strict Handstand Push-ups

– Feel: This workout should feel very cyclical. Athletes should be able to keep moving throughout without getting stuck at any one movement for too long. 

– Box Jumps: Athletes should stand all the way on top of the box. Reps should take less than 30s to complete. Rebounding is not permitted.

– Dumbbell Snatches: These should be power snatches performed with 1 dumbbell. Alternate hands every rep. Reps should take less than 30s to complete.

– Strict HSPU: Set up a tape line that is 30 inches long and 10 inches away from the wall. The hands should remain in contact with this line throughout. Reps should take less than 45s to complete. 

– Score: Total rounds + reps.
– This workout is going to come down to your strict HSPU capacity.

– If you struggle with strict HSPU, let’s hit singles right from the start or bring the reps down so that we aren’t spending more than 45s here. We want to try to keep our rounds relatively the same (time wise) so let’s think about managing that fatigue right from the start. We can pace the box jumps and snatches based on how the HSPU are feeling.

– If strict HSPU are your jam, let’s see how long we can hit unbroken sets for. This workout becomes all about how fast you can move through the snatches and box jumps while maintaining your unbroken sets of HSPU.

Modifications

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Step-Ups

– 9/7 Cal Bike Erg

– 7/5 Cal Ski

DUMBBELL SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Kettlebell Swings

– Sub Barbell

STRICT HSPU

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict Presses

– Sub Pike Push-Ups

– Sub Push-Ups