CrossFit Evergreen – CrossFit

CFE INSPIRE

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Quite Frankly (3 Rounds for reps)

“Quite Frankly”

AMRAP 5:
Buy-In: 50 Wallballs MRx: 14/10, Rx: 20/14
12 Deadlifts MRx: 135/95, Rx: 185/135
12 Handstand Push-ups

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts MRx: 155/115, Rx: 225/155
9 Deficit Handstand Push-ups (3.5″/2″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts MRx: 185/155, Rx: 275/185
6 Strict Handstand Push-ups

*Advance Immediately To Back Squat Following Final AMRAP (See Next Piece)
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through gymnastics and barbell reps.

– Buy-In: This means athletes will begin each AMRAP with the wallballs. Once the reps are complete, they’ll alternate between the deadlifts and HSPU. The wallballs will not count toward your score.

– Wallballs: Athletes should be able to complete the wallballs in less than 2:30 in the first AMRAP, less than 2:00 in the second AMRAP, and less than 1:30 in the last AMRAP.

– Deadlifts: Every round athletes should increase the load. The loading of the last deadlift bar should not exceed 75% of your 1RM deadlift. Quick singles, 2 sets, or 3 sets are all options for break up strategies.

– HSPU: Athletes should be able to complete all variations in no more than 3 sets.

– Score: Enter rounds + reps completed in each AMRAP. Overall score will be total rounds + reps. Record your back squat on the next piece (next slide).

Modifications

WALLBALLS

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Air Squats

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

HSPU

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Push Presses

– Burpees

DEFICIT HSPU

– Reduce Reps

– Reduce/Remove Deficit

– Sub Double Dumbbell Push Presses

– Burpees

STRICT HSPU

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict Presses

– Push-Ups

Back Squat (Back Squat

[10 Minute Window]:
Build To A Heavy Set of 5 Back Squats  

*Immediately Following Final AMRAP of “Quite Frankly”
)

– Athletes will use the same barbell as used in the workout.

– Barbell can be stripped then placed into a rack before beginning to build toward your heavy 5.

– Athletes should be able to get at least 3 attempts in during the 10 minute window.

– The time for this lift begins at the 25 minute mark immediately following the last AMRAP of “Quite Frankly.”

– Score: Heaviest set of 5.

CrossFit Evergreen – CrossFit

Beach Ready or Bust! (AMRAP – Reps)

Using a Fight Gone Bad style workout do 5 RDS of:
– 1 minute Bulgarian Split Squats (sets of 5 per leg)
– 1 minute Flutter kicks (each “leg flutter” counts as a rep)
– 1 minute Abmat sit ups
– 1 minute floor M&M’s (leg raises)
– 1 minute rest

CrossFit Evergreen – CrossFit

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Scouts Recovery (Time)

50-40-30-20-10:

Calorie Row

Reverse Lunges

Calorie Ski

AbMat Sit-ups

45 MIN. CAP
INTENTION: Get in a longer aerobic piece on our active recovery day.

LUNGES: Hold on for big or unbroken sets.

SCORE: Total Time.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Pain versus Discomfort”

What we feel inside conditioning sets is not pain… It’s discomfort.

Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.

Let’s use this as a perspective change as we enter today’s training.

Today, we’ll get uncomfortable.

Clean and Jerk Complex (5 Rounds for weight)

Clean & Jerk Complex

On the 3:00 x 5 Sets:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

– Athletes must hold onto the barbell for the entire complex.

– With the score being total load over the 5 sets, the aim here is to lift heavier weights across. 

– Score: Enter weights for each set. Overall score will be the sum total.
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Push Jerks

With A Light Weight:

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

With A Moderate Weight:

2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks

…Make more jumps completing 1-2 reps of each movement if needed until you reach your opening weight.

Lego Land (Time)

“Lego Land”

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.

– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.

– Row: Should be completed in less than 2:15 each round. 

– Double Unders: Should be completed in less than 2:00 each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep (Every 100m = 1 rep).
– On all of these movements, we want to pick a pace we can sustain throughout the 4 rounds.

– Let’s find a steady pace on the burpees and stick to it.

– Let’s recover from the burpees during the first 30s of the row then aim to pick things up a bit from there. Right around 5 seconds slower than your 2k time trial pace is a great place to be.

– Let’s plan a break or 2 on the dubs if you know it will help you stick to your burpee pace. If you are confident you can hold your burpee pace and go unbroken on the dubs, let’s do it.

Modifications

BURPEE OVER THE ROWER

– 20-15-10-5 Reps

– Burpee Step-Overs

– Burpee Over A Line

– Burpee To Target

– Regular Burpees

500/450 METER ROW

– Reduce Meters

– 400/350m Ski

– 1000/900m Bike

– 400m Run

– 300m Air Run

DOUBLE UNDERS

– Reduce Reps

– 2:00 Time Cap

– 115 Single Unders

– 75 Plate Hops

– 1:30 Effort On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.

Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Josh Open Style (Time)

“Josh”

In a 15 Minute Window…
For Time:
21-15-9 Overhead Squats Mrx: 75/45, Rx:95/65
42-30-18 Pull-ups  

In Time Remaining:
Heavy Set of 5 Overhead Squat (From The Floor)

– Conditioning Category: High Threshold + Lift. Athlete should aim to move at their highest maximal sustainable pace in the first part of the workout. They will then complete a lift in the second half of the workout.

– Overhead Squats: Loading should not exceed 60% of your 1RM overhead squat. Athletes should be able to complete each round in 2 sets or less.

– Pull-Ups: Athletes should be able to complete each round of pull-ups in sets of 5 or more. 

– Heavy 5 Overhead Squat: Athletes should use the same bar as the one they used for the first part of the workout. Athletes can squat snatch their first rep or they can power snatch, then begin their overhead squats.

– Score: Total time it takes to complete the workout. Log your heavy 5 overhead squat on the next piece (next slide).
– Aim for bigger sets on the overhead squats. Taking breaks on this movement can take about 10 seconds or more before picking up the bar again. Let’s try to minimize these breaks here.

– Your pull-up strategy will come down to your capacity. If you can string together bigger sets while maintaining your big sets on the barbell, let’s do that. If you know your pull-ups tend to break down quickly or they will affect your overhead squats, let’s break these up more. A break on the pull-up bar takes typically less than 10 seconds.

– Transitions will be key here. Be smooth and get each movement started as quickly as possible.

– For the overhead squat portion, let’s have a “safe” weight, a “goal” weight, and a “reach” weight in mind. If you have more time, feel free to hit more lifts between. Typically we want about 1:00 between these attempts. Have your weights laid out and ready to go before you start the workout.

Warm Up

5 Empty Barbell Power Snatches

5 Empty Barbell Squat Snatches

5 Empty Barbell Overhead Squats

Then…

Feel out weights up to your opening set of 5 overhead squats for the second part of the workout. Hit sets of 2-3 reps as you build.

Then…

5 Workout Weight Overhead Squats

5 Pull-Ups

Modifications

OVERHEAD SQUATS

– Reduce Loading

– Reduce Reps

– Sub Single Dumbbell OHS

– Sub Single Kettlebell OHS

– Front Squats

PULL-UPS

– Reduce Reps

– 21-15-9 Strict Pull-Ups

– Banded Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

Overhead Squat (Overhead Squat

Record Heavy Set of 5 Here
)

– Barbell taken from the floor.

– Squat snatching the first rep will count as your first overhead squat.

– Score: Enter heaviest set of 5.

Beast Accessory (Time)

Beast Accessory

3 Sets of 12 Reps:

A. Barbell Curl

B. Bulgarian Split Squat (Each Leg)

C. GHD Sit Ups

* After each round complete 2 Rope Climbs
This is accessory work. Even though it is for time, do quality work here.

Subs for Rope Climb:

2 Pull Ups, 2 Burpees = 1 Rope Climb