CrossFit Evergreen – CrossFit

CFE INSPIRE

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Snatch Complex x 10 (Weight)

Snatch Complex

On the 1:30 x 10 Sets:
1 Snatch High Pull
1 Power Snatch
1 Low Hang Squat Snatch

– We are aiming for athletes to use the same weight across all 10 sets.

– Aim for somewhere between 65-75% of your 1RM snatch ()

– Score: Weight. (incase you need to go up or down at all-put those weights in your notes)
Remember, the goal is to use the same weight for all 10 rounds.
Warm Up

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Low Hang Squat Snatches

Load up to 65% hitting 1 full complex each time you need to make a jump in weight.

Play Ball QFA (Time)

“Play Ball” QFA

3 Rounds For Time:
10 Power Snatches
20 Box Jump Overs 24″/20″
30 Wallballs MRx: 14/10, Rx: 20/14

Time Cap: 15 Minutes

MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout this workout.

– Power Snatches: Loading should not exceed 65% of your 1RM power snatch. Reps should take less than 1:30 to complete each round.

– Box Jump Overs: Rebounding is not permitted. Athletes must step down off the box or jump down and land flat footed. Reps should take less than 1:30 to complete each round.

– Wallballs: Reps should take less than 2:00 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Modifications

POWER SNATCHES

– Reduce Reps/Loading

– Sub Dumbbell(s)

– Sub Kettlebell Swings

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– 1:00 Effort On A Machine

WALLBALLS

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 45 Air Squats

GHD & Bike Accessory (AMRAP – Reps)

AMRAP 8:
40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike

– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.    
 
– Score: Total reps completed in the 8 minute window.

Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups

40 CALORIE ECHO BIKE
– Reduce Cals
– 60 Cal Row
– 40 Cal Ski

CrossFit Evergreen – CrossFit

Get a Grip (Weight)

In teams of two do the following:
1) Finger tip plate hold
2) ski erg (calories)
3) Monkey rope KB hold
4) ski erg
5) Farmers carry (& KB hold)
6) ski erg
7) neutral grip pull up (or dead hang)
8) ski erg
9) 3-way hanging knee raises (left, center, right = 1)
10) ski erg
11) fat bar dead lift hold
12) ski erg
– 2:00 minutes at each station

– 1:00 minuteto switch

– every 15 s = weight used (or body weight were appropriate)

– partners will rotate on ski erg. Each calorie will be added to overall weight score

– if quick you can add weight during the 2 minutes to increase your score. To state the obvious, there are 8 – 15s blocks in every 2 minutes.

– Ex. both partners do fingertip hold at 35 lbs for 2 minutes each. 8 x 35 = 280 x 2 = 560 lbs.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Always a student.

Power Clean (Power Clean

Build To A Heavy Set of 3
)

– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.

– Athletes should perform all reps as touch and go.

– Score: Heaviest successful lift.

Tug-O-War (Time)

“Tug-O-War”

5 Rounds For Time:
20 Chest to Bar Pull-ups MRx: Pull Ups
5-4-3-2-1 Clean & Jerks
MRx: 125/75, Rx: 185/115, Rx+: 225 / 155

Time Cap: 15 Minutes
– Conditioning Category: Grind. Athletes will grind through the chest to bar and heavy clean and jerks.

– Chest To Bar: Reps should take 2:00 or less each round.

– Clean &Jerks: Athletes can perform any style clean and any style jerk that they would like. Reps should feel heavy but loading should not exceed 75% of your 1RM clean &jerk.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

CLEAN &JERKS

– Reduce Loading

– Sub Dumbbells

– Cleans Only

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Spring Training (5 Rounds for reps)

Option B: Active Recovery

8 Rounds:
20s Max Kettlebell Swings 53 / 35 lb
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Burpees Over Rower
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Calorie Row
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Push-ups
10s Rest
 
Rest 1 Minute

8 Rounds:
20s Max AbMat Sit-ups
10s Rest

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

– Athletes must complete all 8 rounds of 1 movement before moving onto the next.

– The kettlebell should swing all the way overhead.

– The burpees should be performed laterally to the rower. Athletes should jump over the rower with 2 feet.

– The monitor on the rower does NOT need to be reset between intervals.

– Athletes will rest 1 minute in addition to the 10s rest interval at the end of each of the 8 rounds.

– Score: Enter total reps of each movement completed. Overall score will be total reps.
Warm Up

10s KBS

10s Burpees Over Rower

10s Row

10s Push-Ups

10s Sit-Ups

Modifications

KETTLEBELL SWINGS

– Reduce Loading

– Sub Single Dumbbell Hang Power Snatches

BURPEES OVER ROWER

– Burpee To Target

– Regular Burpees

– Burpee Step-Over The Rower

ROW

– Ski

– Bike Erg

– Assault or Echo Bike

– Air Run

– Shuttle Runs

PUSH-UPS

– Elevate Hands

– Knee Push-Ups

SIT-UPS

– Hollow Rocks

– Hollow Hold

CrossFit Evergreen – CrossFit

CFE INSPIRE

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

The intention is this:

Listen with the intent to understand.

Not to reply.

Weighted Pull-ups (Weighted Strict Pull-up

Build To A Heavy Set of 3
)

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

– Score: Enter heaviest successful set of 3.

Power Play (5 Rounds for reps)

Power Play

https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs-elbows.mp4

AMRAP 2 x 5 Rounds:
15 Burpee Box Jump Overs (24″/20″)
Max Wallballs MRx: 14/10, Rx:20/14

Rest 2 Minutes Between Rounds.
– The burpees should be performed facing the box.

– Score: Enter total wallballs completed within each AMRAP. Overall score will be the sum total.

Modifications

BURPEE BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Burpee Box Step-Overs

– Burpee To Target

– Regular Burpees

WALLBALLS

– Reduce Loading

– Reduce Target Height

– Sub Empty Barbell Thrusters

– Sub Single Dumbbell Thrusters

– Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

There are two definitions in the English language for the word “Overcome”.

We don’t run from the fire. We run to it.

Hang Power Clean (Hang Power Clean

Build To A Heavy Single

15 minutes to build)

– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.

– Score: Heaviest successful lift.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff Legged Deadlifts

5 Hang Power Cleans

With A Light Weight:

5 Hang Power Cleans

With A Moderate Weight:

3 Hang Power Cleans

…Hit 1 rep as you make your jumps until you reach your heavy single.

Skill Saw (AMRAP – Reps)

“Skill Saw”

AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk

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

– Row: Should be completed in less than 8:30.

– Double Unders: Should be completed in less than 3:30.

– HSW: In a 25ft. grid, mark off every 5ft. Athletes must begin with both hands behind any line and finish fully crossed over any line that follows. Athletes should expect to have at LEAST 30s to get as far as they can.

– Score: Total 5ft. sections (reps) completed on the HSW.
– We are definitely going to want to push the row here but should aim to hold a pace that is slightly slower than our 2k pace (3-5s slower per 500m).

– If we know the double unders are going to be difficult to finish in around 3:00, let’s aim to break these up from the start with 5s breaks between sets. Think sets of 25-50 reps. If these are no problem for you, hold on for 1 unbroken set or 2-3 big sets.

– Once we get to the HSW we will need to see what’s there. Some athletes may need to go 5-10ft. at a time and some will be able to get all 25ft. at once. Any strategy works here at this point and it will all be by feel.

Modifications

2,000/1,800 METER ROW

– Reduce Meters

– 8:30 Time Cap

– 1,600/1,400m Ski

– 4,000/3,600m Bike

– 1,600m Run

– 1,400m Air Run

DOUBLE UNDERS

– Reduce Reps

– 3:30 Time Cap

– 225 Single Unders

– 150 Plate Hops

– 3:00 Effort On Any Machine

HSW

– Reduce Distance

– Sub Double Dumbbell Overhead Carry

– Sub HS Shoulder Taps

– Max Wall Walks