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.

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

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