CrossFit Evergreen – CrossFit

CFE INSPIRE

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Push Press (Push Press

Build To A Heavy Set of 10
)

– Barbell should come from a rack.

– If you fail 3 times at any attempt. Stop there and move on.

– Score: Heaviest successful set of 10.

-15 min Time Frame

Warm Up

30s Belly To Wall Handstand Hold

10 Push-Ups or HSPU

30s Empty Barbell Overhead Hold

10 Empty Barbell Push Presses

5 Light Push Presses

3 Moderate Push Presses

…Keep building in sets of 4-5 until you are ready to attempt your heavy set of 10.

Weebles Wobble (Time)

“Weebles Wobble”

For Time [20 Minute Cap]:
15 Rope Climbs (15ft.)
100 Toes to Bar
50 Overhead Squats MRx: 75/45, Rx: 115/75, Rx+: 155/105

*Partition However You’d Like

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

– Rope Climbs: Athletes should be able to perform at least 2 rope climbs in 1:00 when fresh to complete reps as prescribed.

– Toes To Bar: Athletes should be able to perform at least 10 reps unbroken when fresh to complete reps as prescribed.

– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Athletes should be able to complete at least 10 reps unbroken when fresh to use prescribed loading. Barbell comes from the floor.

– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.
There are lots of options here on strategy. Here’s a few options to consider…

5 Ropes

5 Rounds:10 Toes To Bar +5 Overhead Squats

5 Ropes

5 Rounds:10 Toes To Bar +5 Overhead Squats

5 Ropes

——————–

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

——————–

8 Ropes

25 Rounds: 4 Toes To Bar + 2 Overhead Squats

7 Ropes

——————–

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

——————–

Unpartitioned

Modifications

ROPE CLIMBS

– Reduce Reps

– Reduce Height (12ft.)

– 5 Chin-Ups = 1 Rope

– 6 Alternating Plank Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

TOES TO BAR

– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– GHDSU

– Sit-Ups

OVERHEAD SQUATS

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

CrossFit Evergreen – CrossFit

:30s max distance ski erg challenge (2 Rounds for distance)

Ski as far as possible in a :30s time period

Pec Popping (Time)

4 rounds of:
– 15 bench press MRx: 95/65; Rx: 115/85; Rx+: 135/95
– 15 HRPU
– 15 db bench press MRx: 20/10; Rx: 25/15; Rx+: 30/20
– 15 HRPU
– 15 db flys MRx: 20/10; Rx: 25/15; Rx+: 30/20
– 15 db kick backs (both arms) MRx: 20/10; Rx: 25/15; Rx+: 30/20

CrossFit Evergreen – CrossFit

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)

5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb

CrossFit Games Open 23.3 Teens RX (Ages 14-15) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45, 65, 75, 85 lb
M: 65, 95, 115, 135 lb

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?

Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.

It’s bringing us closer.

This is where we get better.

Open 21.1 “Pre-Game” (Time)

AT 50% INTENSITY (WARM-UP PACE):

Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run
Stimulus: – primer for tomorrow’s Open workout. – warm-up like intensity, passing through common ranges of motion that will help us move better tomorrow. – Here’s the goal: leave the gym better than when you walked in. That means we must control intensity, and choose an appropriate amount of volume in the above rounds.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Power Snatch (Power Snatch

On the 3:00 x 5 Sets:
Set 1: 10 Power Snatches
Set 2: 8 Power Snatches
Set 3: 6 Power Snatches
Set 4: 4 Power Snatches
Set 5: 2 Power Snatches
)

– Reps must be performed touch and go each set.

– Athletes choose their own weights for each set.

– Starting at around 55% is a great place to be for your set of 10.

– Score: Enter weight used for set 5 of 2 reps

Floor Plan (Time)

“Floor Plan”

For Time:
45/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Power Snatches MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 10 Minutes
– Conditioning Category: Sprint. Looking for a solid effort throughout this workout.

– Row: Should be completed in 3:00 or less.

– Box Jump Overs: Athletes should step down off the box. Reps should take 2:00 or less.

– Power Snatches: Athletes should be able to complete reps in less 2:00 or less. Loading should not exceed 65% of your 1RM power snatch.

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

– Let’s row at a pace that is just outside your comfort zone.

– Use the first few box jump overs to recover from the row, then aim to speed up a bit from there.

– Let’s make it our goal to get our hands on the bar as quickly as possible to start the power snatches. This may mean that your first few reps are singles. Aim for singles, small sets, or go for broke if you have the capacity!

Modifications

45/30 CALORIE ROW

– Reduce Cals

– 45/30 Cal Bike Erg

– 30/21 Cal Assault or Echo Bike

– 30/21 Cal Ski

– 400m Run

BOX JUMP OVERS

– Reduce Reps/Box Height

– Box Step Overs

– 90 Double Unders

– 2:00 Effort On Any Machine

POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebell Swings

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.

The chef puts on an apron.

The accountant brings a suitcase.

These are all things that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?

Let character be what defines you.

Pressing Complex (3 Rounds for weight)

Pressing Complex

[0:00-7:00]
Build To A Heavy Strict Press

[7:00-12:00]
Build A Heavy Set of 3 Push Presses 

[12:00-15:00]
Build A Heavy Set of 5 Push Jerks
– Athletes can move on to the next lift early, but the 7, 5, and 3 minute windows are time caps for each lift.

– Barbell should be taken from a rack.

– Score: Heaviest successful lift for each movement.

Warm Up

20s Empty Barbell Overhead Hold

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Empty Barbell Push Jerks

Modifications

– Sub Dumbbells

– Sub Kettlebells

Grip and Trip (Time)

“Grip & Trip”

For Time:
21 Toes to Bar, 50 Double Unders
21 Chest to Bar Pull-ups, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Bar Muscle-ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Ring Muscle-ups, 50 Double Unders

Time Cap: 18 Minutes
– Conditioning Category: Grindy Threshold. Athlete should aim to move at their maximal sustainable pace while grinding through this grippy chipper.

– Toes To Bar: Athletes should be able to complete each round of toes to bar in sets of 3 or more.

– Chest To Bar: Athletes should be able to complete all reps in sets of 3 or more.

– Bar & Ring Muscle-Ups: Athletes should be able to complete sets of 3 or more unbroken when fresh to complete reps as prescribed.

– Double Unders: Reps should take less than 1:00 each round.

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

Modifications

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– GHDSU

DOUBLE UNDERS

– Reduce Reps

– 75 Single Unders

– 50 Plate Hops

– 1:00 of Practice

– 1:00 Effort On Any Machine

CHEST TO BAR

– Reduce Reps

– Banded

– 10 Strict

– Regular Pull-ups

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar

– Pull-Ups

– Alternating Dumbbell Plank Rows

RING MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Ring Dips

– Chest To Bar

– Pull-Ups

– Alternating Dumbbell Plank Rows