CrossFit Evergreen – CrossFit

CFE INSPIRE

“Build before you have to.” – James Clear

We are creatures that respond very, very well to pressure situations.

If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?

What if we can create it for ourselves, internally, for everyday use?

What a weapon that would be.

Build the skill set before you need to use it.

Build the knowledge before you need to know it.

Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.

Create the urgency today through a commitment to ourselves. Always an eager student.

Back Squat (Back Squat

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

Rest 1 Minute Between Sets.
)

– Barbell should come from a rack.

– Pauses between reps are permitted.

– Score: Enter Set 6 at 70% for 8 Reps.

Enter weights used for each set in your notes.

WARM UP

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

6 Back Squats (Moderate Weight)

…Keep building in sets of 4-5 until you reach 48%

MODIFICATIONS

– Lower The Percentages

– Box Squat

– Front Squat

Footprints (AMRAP – Rounds and Reps)

“Footprints”

AMRAP 15:
60 Double Unders
30 Wallballs MRx: 14/10, Rx: 20/14
15 Toes to Bar

– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.

– Double Unders: Should be completed in less than 1:30.
 
– Wallballs: Should be completed in less than 1:30.

– Toes To Bar: Should be completed in less than 1:30.

– Score: Rounds + Reps
– Let’s pick a goal in this workout right off the bat. This will depend on the athlete but we can choose to push the double unders, the wallballs, or the toes to bar.

– If you choose to try to go unbroken on the double unders (if this is a challenge for you), let’s plan to break the wallballs and toes to bar in a way that is going to allow us to do that.

WB: 6’s, 8-8-7-7, or 18-12

TTB: 3’s, 5-4-3-3, 6-5-4, or 9-6

– If you choose to hold on for bigger wallball sets, let’s break the toes to bar and potentially the double unders in a way that is going to allow us to do that.

TTB:3’s, 5-4-3-3, 6-5-4, or 9-6

DU: 15’s, 20’s, or 30’s

– If you choose to hold on for bigger toes to bar sets, let’s break the wallballs and potentially the double unders in a way that will allow us to do so.

WB: 6’s, 8-8-7-7, or 18-12

DU: 15’s, 20’s, or 30’s

MODIFICATIONS

DOUBLE UNDERS

– Reduce Reps

– 1:30 Time Cap

– 90 Single Unders

– 60 Single-Single-Doubles

– 1:00 Effort On Any Machine

WALLBALLS

– Reduce Reps

– Reduce Loading

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Sit-Ups

CrossFit Evergreen – CrossFit

Together but separate (AMRAP – Reps)

Using a 60s/30s work/rest split, AND DOING TWO ROUNDS in teams of two do:
1) lateral banded leg step ups
2) kb low push up holds
3) wall hack squats MRx: 35; Rx: 45; Rx+: 65
4) banded clam shells
5) banded straight leg hip abduction
6) partner assisted wheel barrel elbow plank surprise
7) pike push ups
8) db biceps finishers (aka peak builders) MRx: 35; Rx: 45; Rx+: 55
9) skater squats MRx & Rx: 10; Rx+: 15
10) upside down kb single arm bench MRx: 10; Rx: 15; Rx+ 20
11) floor chest flies w/ alternating leg raises MRx: 10 Rx: 15: Rx+: 20
12)floor bench press MRx & Rx: 35; Rx+ 45
1) steady and decisive movements

2) chest at kb handle level, not resting on anything

3) bumpers touching the wall

4, 5, 8, 9, 10, 11) do one side each round

6) let go of one leg, next rep is when person stabilizes

7) nose to ground

12) as many as possible

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

Weighted Pull-ups (Weighted Strict Pull-Up

For Total Load:
10-8-6-4-2

Rest 1 Minute Between Sets.

)

– Use a weight belt or squeeze a dumbbell between the legs.

– Pull-ups must be performed unbroken each set.

– Athletes can pause & hang between reps but if the chin does not make it over the bar or if the feet hit the ground, the set will not count.

– Score: Enter weights used for each set in NOTES.If you do not add weight or if you use a band, your score will be 0 for that set.

SCORE IS YOUR SET OF 2 reps weight. If none it is 0

Warm Up

20s Hang From Pull-Up Bar

10 Banded Pass Throughs

10 Banded Pull-Aparts

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-ups

Then…

Feel out where you’d like to start for your set of 10.

Modifications

– Banded Pull-ups

– Ring Rows

– Barbell Bent Over Rows

Sugar Rush (Time)

“Sugar Rush”

3 Rounds For Time:
1,000/900 Meter Echo Bike
21-15-9 Deadlifts MRx: 155/115, Rx: 185/135, Rx+: 225/155

Time Cap: 10 Minutes

– Conditioning Category: High Threshold. Athletes should aim to move through this workout at their highest maximal sustainable pace.

– Bike: Should take 2:15 or less to complete each round.

– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Athletes should be able to complete each round in 3 sets or less.

– Score: Total time it takes to complete the workout.
– Let’s get outside our comfort zone on the the deadlifts. Aim to hold on for bigger sets than you are typically comfortable holding on for (1-3 sets).

– Pace the bike in a way that will allow you to push the deadlifts but this does not mean just coast the bike. We still want a solid effort here just not one that will severely impact our deadlift sets.

– Focus on quick transitions between the 2 movements.

Modifications

1,000/900 METER ECHO BIKE

– Reduce Meters

– 2:15 Time Cap

– 500/400m Row

– 400/300m Ski

– 400m Run

– 300m Air Run

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Cindy Up (AMRAP – Rounds and Reps)

Option B: Active Recovery

AMRAP 20:
20 Sit-Ups
15 Air Squats
10 Push-ups

Every 2 Minutes [Starting at 0:00]:
200 Meter Run

– The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes can make this as hard or as easy as they would like.

– Score: Total rounds+reps.
Modifications

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

SIT-UPS

– Reduce Reps

AIR SQUATS

– Reduce Reps

– Step-Back Lunges

PUSH-UPS

– Reduce Reps

– Elevate Hands

– Knee Push-Ups

Mobility Time (No Measure)

Puppy Pose with Frog Stretch
Shoulder to Floor
Scorpions  
Wrist Stretches  
Pigeon Pose    
Spiderman Hold 
Pike
Crossover Twist
Couch Stretch

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.

There was a mistake.

The letter reads that the scores were mixed up between him and another student.

As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.

Mike changed his life when he changed his behavior.

The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Jerk Complex (Weight)

Jerk Complex

Build to Heavy Complex:
3 Push Press
2 Push Jerks
1 Split Jerk

– Barbell should come from a rack. 

– All reps should be performed unbroken.

– Score: Enter heaviest successful complex.
Warm Up

20s Hang From Pull-up Bar

20s Handstand Hold

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Split Jerks

At A Light Weight:

3 Push Presses + 2 Push Jerks + 1 Split Jerk

Keep Loading Up Weight & Hit 1Push Press + 1 Push Jerk + 1 Split Jerk Each Time You Make A Weight Jump.

Gwednesday (Time)

“Gwendnesday”

For Time:
1,000/900 Meter Row

Into…

15-12-9 Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
30-24-18 Box Jump Overs (24″/20″)

*Every Break: 200 Meter Row
*Time Cap: 15 Minutes

– Conditioning Category: Threshold. Athlete should aim to move at their maximal sustainable pace.

– 1,000/900m Row: Should be completed in less than 5:00.

– Clean & Jerks: The clean and jerks must be completed unbroken. If you break, you’ll need to row 200m before getting back to work on the clean and jerks. Loading should not exceed 60% of your 1RM clean & jerk.

– 200m Row: Should be completed in less than 1:30. You will only complete this row if you break up the barbell (not after fully completed clean & jerks sets as well).

– Box Jump Overs: Rebounding is not permitted. Athletes do not need to fully stand on top of the box.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– The main focus of this workout is the barbell.

– Let’s pace the initial row in a way that will allow you to push the second portion of the workout.

– The goal of the clean and jerks is to perform them unbroken each round. Let’s pace the box jump overs based on how we are feeling on the barbell.

– If you end up breaking on the barbell, pace the row so that you can get right back to work on the clean and jerks that follow.

Modifications

1000/900 METER ROW

– Reduce Distance

– 800/700m Ski

– 2000/1600m Bike

– 800m Run

– 600m Air Run

200 METER ROW

– Reduce Distance

– 150m Ski

– 400m Bike

– 150m Run

– 100m Air Run

CLEAN & JERKS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Squat Jumps

Pump Sesh (Time)

Pump Sesh

3 Rounds For Time:
2 Rope Climbs (15ft.)
15 Dumbbell Bench Press
90ft. Farmers Carry (DB Dumbbell)

MRx: 30/25, Rx: 50/35, Rx+: 70/50

– The rope climbs should take less than 1:00 to complete.

– The dumbbell bench should be performed with 2 dumbbells. Reps should be able to be completed in 3 sets or less and should take less than 1:00 to complete.

– The farmers carry should be performed with 2 dumbbells and take less than 1:00 to complete each round.  

– Athletes will need to look at the clock after each round and make sure they know when to start the next round as there will be a 1 minute rest between rounds.

– Score: Total time including rest.
Modifications

ROPE CLIMBS

– Reduce Reps

– 12ft. Climb

– 5 Chin-Ups = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DUMBBELL BENCH

– Reduce Loading/Reps

– Single Dumbbell Bench Press

– Barbell Bench Press

FARMERS CARRY

– Reduce Distance/Loading

– Sub Kettlebells

– 1:00 Suitcase Hold

– 30s Hang From Pull-Up Bar

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Power Snatch (Power Snatch

On the 2:00 x 6 Sets:
Set 1: 1 Power Snatch @ 90% 1RM
Set 2: 6 Power Snatch @ 70% 1RM
Set 3: 1 Power Snatch @ 92% 1RM
Set 4: 6 Power Snatch @ 75% 1RM
Set 5: 1 Power Snatch @ 94% 1RM
Set 6: 6 Power Snatch @ 80% 1RM)

– The sets of 6 should be performed touch and go.

– Athletes should use 1 barbell and switch out the weights as needed.

– Score: Enter weightused for each set in your notes. Score your heaviest set of 6 @ 80%.

Spin Class (Time)

“Spin Class” QFA

5 Rounds For Time:
60 Double Unders
400 Meter Run ( 1 KM Bike )
20 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35

Rest 2 Minutes Between Rounds.
– Conditioning Category: High Threshold. Athletes should aim to move at their highest maximal sustainable pace throughout.

– Double Unders: Reps should be completed in less than 1:00 each round.

– Run: The run should be completed in 2:15 or less each round.

– Dumbbell Snatches: Perform snatches with 1 dumbbell and switch hands every rep. These should be power snatches. Reps should take less than 1:00 to complete each round.

– Score: Time it takes to complete the workout including rest.

– With 2 minutes of rest between rounds we can aim to push the pace each round.

– Aim for 1-2 sets on the double unders. Keep the shoulders as relaxed as possible and keep each jump as low as possible to save energy.

– Let’s push the pace on the runs here. Anything under 1:50 per 400m is a great place to be here as long as you can get right to work on the dumbbell when you get in from the run.

– Find a steady pace on the dumbbell snatches. Using a muscle snatch and switch hands on the way down will help increase cycle time.

– Be sure to look at the clock after each round and make sure you know when you’ll need to start the next round.

Modifications

DOUBLE UNDERS

– Reduce Reps

– 1:00 of Practice

– 90 Single Unders

– 60 Plate Hops

– 1:00 Effort On Any Machine

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run

DUMBBELL SNATCHES

– Reduce Reps/Loading

– Kettlebell Swings

– Barbell Snatches (Light)