CrossFit Evergreen – CrossFit

CFE INSPIRE

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Front Squat (Front Squat

On the 1:30 x 9 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%
Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 78%
Set 9: 2 Reps @ 81%)

– Barbell should be taken from a rack.

– Athletes should aim to stick to the given percentages.

– Score: Enter heaviest set of 2 (last weight entered). Enterweights used for each set in your notes.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats (Light Weight)

4 Front Squats (Moderate Weight)

…Keep building in sets of 3-4 reps until you reach 70%.

Bergeron Boop Test (Time)

“Bergeron Boop Test”

7 Rounds For Time:
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees

– Conditioning Category: Threshold

– This variation of the beep test is for athletes who are competing in the age group quarterfinals only. This is to help control the volume and intensity of the workout.

– Thrusters: Reps should take less than 20s to complete. Loading should not exceed 50% of your 1RM thruster. 

– Pull-Ups: Reps should take 20s or less to complete.

– Burpees: Reps should take 20s or less to complete.

– Score: Time it takes to complete the workout.
– Aim for unbroken sets of thrusters and pull-ups.

– Pace the burpees in a way that will allow for unbroken thrusters and pull-ups.

– Make your transitions quick.

– Aim to hold the same pace each round.

Modifications

THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

PULL-UPS

– Reduce Reps

– Banded Pull-ups

– Ring Rows

– Jumping Pull-ups

– Alternating Double Dumbbell Plank Rows

BURPEES

– Reduce Reps

Grunt Work Monday (Time)

Grunt Work

3 Rounds For Time:
15 Toes to Bar
9 Strict Ring Dips
6 Jumping Lunges

– The toes to bar should take less than 1:30 to complete.

– The strict ring dips should take less than 1:30 to complete.

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

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– V-Ups

– 30 Sit-Ups

STRICT RING DIPS

– Reduce Reps

– Banded Strict Ring Dips

– Bar Dips

– Box Dips

– Bench Dips

– Push-ups

JUMPING LUNGES

– Reduce Reps

– Reverse Lunges

– Air Squats

CrossFit Evergreen – CrossFit

A little weirdness (Time)

4 rds of:
– 10 db bird dog rows MRx: 40/30; Rx: 50/35; Rx+: 60/40
– 10 db pullovers MRx: 40/30; Rx: 50/35; Rx+: 60/40
– 30 3 level leg cris-cross (low, 45, 90 – 10 each level)
– 10 floor glute bridges
– 10 Russian twists (hands touch the floor)
– 10 B-stance RDL w/ rotation MRx: 40/30; Rx: 50/35; Rx+: 60/40
– 10 bench M&M’s to stand and jump
– 10 bench dips w/ kick and touch
– bird dog rows, extend opposite leg

– B-stance RDL, 70/30 front to back foot

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It doesn’t matter when we start.

It doesn’t matter where we start.

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Squat Snatch (Squat Snatch

Build to Heavy Single For The Day
)

– We are not necessarily looking to hit a PR today but if it’s there, feel free to go for it.

– If you miss 3 times at any weight, stop there.

– Score: Heaviest successful single.

Warm Up

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Squat Snatches

At A Light Weight…

1 Power Snatch

1 Squat Snatch

At A Moderate Weight…

1 Power Snatch

1 Squat Snatch

Keep making weight jumps hitting 1 squat snatch each jump until you reach your heavy single.

Hallucinate (AMRAP – Rounds and Reps)

“Hallucinate”

AMRAP 14:
2 Rope Climbs (15ft.)
4 Burpee Box Jumps (24”/20”)
8 Dumbbell Snatches MRx: 30/20, Rx: 50/35, Rx+: 70/50

– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through each movement.

– Rope Climbs: Reps should take 1:00 or less to complete each round.

– Burpee Box Jumps: Reps should take less than 30 seconds to complete. Athletes should stand fully on top of the box before coming down.

– Dumbbell Snatches: Alternate arms every rep. Reps should take less than 45 seconds to complete each round.  

– Score: Rounds + Reps
– If there is one place to move slower here, it’s the rope climbs. We want to avoid having the rope slip between the feet and tire out the arms for the heavier snatches. Focus on strong clamps by being a little more patient on the way up the rope.

– Settle into a steady pace on the burpee box jumps.

– With a heavier dumbbell today, feel free to switch hands on the floor or on the way down. Let’s choose a pace that is most sustainable throughout.

Modifications

ROPE CLIMBS

– Reduce Ropes

– Reduce Rope Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

BURPEE BOX JUMPS

– Reduce Box Height

– Reduce Reps

– BurpeeTo Target

– Box Jumps

– Burpees

DUMBBELL SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Barbell Snatches

– Kettlebell Swings

Power Up (Time)

Power Up

3 Rounds For Time: (12 Min. Cap)
15/12 Calorie Echo Bike*
20 Unbroken Wallballs MRx: 14/10, Rx: 20/14

*Bike Must Be Completed Under 60 Seconds
*Add 1 Wallball For Every Second Over

– Athletes will be presented with 2 challenges each round: Finishing the echo bike in under 1:00 & completing the wallballs unbroken.

– There is only a penalty for the bike. If it takes longer than 1:00 you’ll add 1 wallball for every second you are over the 1:00 mark.

– If you break the wallball, pick back up where you left off when you are ready to continue. The unbroken rule is to push athletes to go for big sets.

– Athletes can rest as needed between the bike and wallballs in order to get the tasks done with the challenges presented.

– Score: Total time it takes to complete the workout.  (12 Min. Cap)
Modifications

15/12CALORIE ECHO BIKE

– Reduce Calories

– 15/12Cal Assault Bike

– 15/12Cal Ski

– 18/15Row

– 10Shuttle Runs (25ft. Out + 25ft. Back)

WALLBALLS

– Reduce Loading

– Reduce Target Height

– Reduce Reps

– Sub Single Dumbbell Thrusters

– Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Well done is better than well said.” – Benjamin Franklin

WD > WS.

Rowing Intervals Damper Settings (5 Rounds for time)

Rowing Intervals IQFA

On the 3:00 x 5 Sets:
Set 1: 500 Meter Row @ Damper 10
Set 2: 500 Meter Row @ Damper 8
Set 3: 500 Meter Row @ Damper 6
Set 4: 500 Meter Row @ Damper 4
Set 5: 500 Meter Row @ Damper 2

– Each set we’ll decrease the damper setting.

– Changing the damper setting helps us train different stroke rates and different ways of controlling our pace on the rower.

– At the higher damper settings we are likely to row at a lower stroke rate vs. at the lower damper settings.

– Let’s see if we can maintain our pace regardless of the damper setting.

– Score: Enter how long it takes to complete each 500m effort. Overall score will be the sum total.
Warm Up

20s @ damper 10

20s @ damper 8

20s @ damper 6

20s @ damper 4

20s @ damper 2

Modifications

500 METER ROW

– Reduce Meters

– 400m Ski

– 1,000m Bike

– 400m Run

– 300m Air Run

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

Running Man (10 Rounds for time)

On the 2:00 x 10 Rounds:

200m Run (Bike .5 KM)
12 Wallballs MRx: 14/10, Rx: 20/14

– 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: Enter how long it takes to complete each round.
Modifications

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

WALLBALLS

– Reduce Reps/Loading/Target Height

– Sub Single Dumbbell Thrusters

– Sub Empty Barbell Thrusters

– 20 Air Squats

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

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.

If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.

Accountable to our thoughts, responsible to our actions.

Bench Press (Bench Press

On the 1:30 x 7 Sets:
Set 1: 5 Reps @ 78%
Set 2: 3 Reps @ 81%
Set 3: 1 Rep @ 84%
Set 4: 5 Reps @ 81%
Set 5: 3 Reps @ 84%
Set 6: 1 Rep @ 87%
Set 7: 1 Rep @ 90%
)

– Barbell should be taken from a rack.

– Athletes are responsible for changing out their weights between sets.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep.

– Score: Enter weights used for each set.

Modifications

– Reduce Percentages

– Floor Press

– Sub Dumbbells

Albacore (Time)

“Albacore”

For Time:
800 Meter Row
80 GHD Sit-ups
500 Meter Row
50 Push-ups
300 Meter Row
30 Toes to Bar

Time Cap: 20 Minutes

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

– Row: The 800m row should take less than 4:00. The 500m row should take less than 2:30. The 300m row should take less than 2:00. 

– GHDSU: Should be completed in less than 4:00.

– Push-Ups: Should be completed in less than 4:00.

– Toes To Bar: Should be completed in less than 4:00.  

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Pace the rows in a way that will allow you to push the other 3 movements. Somewhere around your 2k time trial pace or slightly slower than that is a great place to be.

– Settle into a steady pace on the GHDSU. Taking breaks as needed can be helpful to keep your sets and pace consistent.

– Our strategy on the push-ups will depend on our capacity. One bigger set followed by some smaller sets or quick small sets right from the start, are both great options for this one.

– Similar to the push-ups, our strategy on the toes to bar willdepend on our capacity. Keep in mind the shoulders, midline, and grip will be feeling fatigued at the end of this workout. Expect to need more breaks than usual here. Quick small sets are a great way to finish out this workout.

Modifications

800-500-300 METER ROW

– 650-400-250m Ski

– 1600-1000-600m Bike (Any)

– 650-400-250m Run

– 500-300-200m Air Run

GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

PUSH-UPS

– Reduce Reps

– Elevate Hands

– Knee Push-Ups

– Dumbbell Bench Press

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– V-Ups

– Sit-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Clean & Jerk (Weight)

Clean & Jerk

Build to Heavy Single For The Day
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

1 Power Cleans + 1 Squat Clean + 1 Split Jerk

With A Moderate Weight:

1 Clean & Jerk

…Keep making weight jumps until you reach your heavy single for the day.

Kinda (Time)

“Kinda”

10-9-8-7-6-5-4-3-2-1:
Deadlifts MRx: 155/95, Rx: 185/125,
Rx+: 225/155
Dumbbell Hang Power Cleans MRx: 30/15, Rx: 40/25, Rx+: 50/35
Strict Handstand Push-ups

Time Cap: 20 Minutes

– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through these movements. 

– Deadlifts: Loading should not exceed 65% of you 1RM deadlift.

– Dumbbell Hang Power Cleans: Should be performed with 2 dumbbells and can be swung in between the legs or outside legs. 

– Strict HSPU: Athletes should be able to complete 7 or more reps unbroken when fresh in order to complete reps as prescribed.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s plan our strategy around the strict handstand push-ups.

– If we are confident we can complete the HSPU unbroken, we can be more aggressive on the barbell and dumbbells. Maybe shooting for unbroken sets or 1 break on the earlier rounds.

– If we know we’ll need to break up the HSPU a bit, we should be a bit more conservative on the barbell and dumbbells. Maybe going for 2-3 sets on the earlier rounds and 1 break on the later rounds.

– Let’s really try to make our transitions smooth and consistent.

Modifications

DEADLIFTS

– Reduce Loading

– Sub Dumbbells

DUMBBELL HANG POWER CLEANS

– Reduce Loading

– Sub Barbell

– Sub Kettlebells

STRICT HSPU

– Use Riser

– Sub Dumbbell Strict Presses

– Sub Pike Push-Ups

– Sub Push-Ups