CrossFit Evergreen – CrossFit

CFE INSPIRE

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

We can either await the picture perfect moment, or we can get outside and create it.

Big Clean Complex (5 Rounds for weight)

“Big Clean Complex”

On the 3:00 x 5 Sets:
3-Position Squat Clean + 1 Push Press
3-Position Squat Clean + 1 Push Jerk
3-Position Squat Clean + 1 Split Jerk

Position 1: Pockets
Position 2: 1-Inch Above The Knee
Position 3: Floor

– Athletes are required to hold onto the bar for the entire complex before dropping. 

– Squat cleans are required here as well.
 
– Start light and aim to build in weight slightly each set. Athlete can use the same weight multiple times if needed.

– Score: Enter weights used for each set.
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Strict Presses

5 Push Presses

5 Push Jerks

With A Light Weight:

1 Full Complex

With A Moderate Weight:

3-Position Clean + 1 Push Press

…Make more jumps if needed until you reach your opening weight.

Modifications

– Remove Unbroken Rule

– Sub Power Cleans

– Sub Dumbbells

CFO (AMRAP – Rounds and Reps)

“CFO”

5 Rounds x AMRAP 3:
3 Power Cleans-MRx:95/55,Rx:115/75,+:135/95
6 Handstand Push-ups
9 Wallballs MRx: 14/10, Rx: 20/14

Rest 1 Minute Between Rounds.

– Conditioning Category: Threshold. Athletes would aim to move at their maximal sustainable pace throughout.

– Workout Flow: Athletes will complete 5 AMRAP 3’s resting 1:00 between each AMRAP. Athletes will always pick up where they left off in the previous round. For example, if you finish in the middle of HSPU, you’ll pick back up on the HSPU after the 1:00 rest.
 
– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 30 seconds each round.

– HSPU: Can be performed kipping or strict. Reps should take less than 1:00 each round.

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

– Score: Total rounds + reps completed over the course of the entire workout.
– Singles and touch and go sets are both solid strategies for this workout. Let’s choose our strategy based off of what will allow for big or unbroken sets of HSPU and wallballs.

– Aim to complete the handstand push-ups in 1-2 sets. Keep your break short if you know you’ll need one.

– Aim for unbroken wallballs each round.

– There are lots of transitions in this workout so let’s try to make sure our stations are close together.

Modifications

POWER CLEANS

– Reduce Loading

– Sub Dumbbells

HANDSTAND PUSH-UPS

– Reduce Reps

– Use 2″ Riser

– Use 5″ Riser

– Sub Dumbbell Push Presses

– Sub Pike Push-Ups

– Sub Push-Ups

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Sub Single Dumbbell Thrusters

– Sub Squat Jumps

CrossFit Evergreen – CrossFit

Partner ‘Beach Bodies’ (AMRAP – Reps)

In teams of 2:

– 2 minutes ME wall ball toss sit ups 20/14

– 1 minute rest

– partner Juarez Prison WOD with a 10 minute cap (420 max points)

20-1

19-2

18-3

17-4

16-5

15-6

14-7

13-8

12-9

11-10

– 2 minute rest

– 2 minute time cap “Beach Biceps” 45/35 10,9,8,..1 (110 max points)

– :30 second rest

– 2 minute time cap upright row 45/35 10,9,8,…1 (110 max points)

– :30 second rest

– 2 minute time cap OH tri ext 45/35 10,9,8,…1 (110 max points)

– :30 second rest

– 2 minute time cap bench press 45/35 10,9,8,…1 (110 max points)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Clean & Jerk Complex (Weight)

Clean & Jerk Complex

For Max Load:
3 Cleans
2 Front Squats
1 Jerk
– Athletes can squat clean or power clean in this complex.

– Athletes can also push or split jerks in this complex.

– Athletes must hold onto the bar for all 6 reps.

– If you fail 3 times, stop there.

– Score: Enter heaviest successful lift.

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

5 Split Jerks

With A Light Weight:

3 Cleans + 2 Front Squats + 1 Jerk

With A Moderate Weight:

1 Clean + 1 Front Squat + 1 Jerk

…Make more jumps completing 1 of each movement if needed until you make your first attempt at a heavy complex.

The Open Test V2 (AMRAP – Reps)

“The Open Test V2”

AMRAP 20:
50 Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-ups
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters

Barbell: Mrx: 95/55, Rx: 115/75, Rx+: 135/95

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Single Leg Squats: Alternate legs every rep. Reps should be completed in less than 2:00.

– Deadlifts: Loading should not exceed 55% or your 1RM Deadlift. Reps should be completed in less than 2:00.

– Bar-Facing Burpees: Reps should be completed in less than 4:00. A two foot take off is not required but athletes must jump over the bar.

– Power Cleans: Reps should be completed in less than 4:00.

– Toes To Bar: Reps should be completed in less than 2:00.

– Front Squats: Reps should be completed in less than  2:00. Barbell taken from the floor.  

– C2B: Reps should be completed in less than 2:00.

– Push Jerks: Taken from the floor. Reps should be completed in less than 2:00.

– Bar MU: Reps should be completed in less than 2:00.

– Thrusters: Reps should be completed in less than 2:00. Barbell taken from the floor.

– If you finish one full round, you’ll go back to the start (single leg squats). This will be very challenging for most athletes.
 
– Score: Total reps completed.
– Find a steady pace on the single leg squats.

– Aim for 3-5 sets on the deadlifts.

– Find a steady pace on the burpees.

– Aim for small touch and go sets on the power cleans. Alternating between singles and touch and go sets can be a great way to help keep you moving.

– Aim for sets of 3 or more on the toes to bar.

– Hitting 2-5 sets on the front squats is a great place to be.

– Aim for quick singles or small sets on the chest to bar.

– Aim for 1-3 sets on the push jerks.

– See what you’ve got on the BMU. This will be completely athlete dependent.

– Aim for 1-2 sets on the thrusters.

Modifications

BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbells

SINGLE LEG SQUATS

– Reduce Reps

– Squat To A Box

– Reverse Lunges

– Box Step-Ups

– Squat Off A Box

BAR-FACING BURPEES

– Reduce Reps

– Burpee Step-Overs

– Burpee To Target

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Sit-Ups

CHEST TO BAR

– Reduce Reps

– Pull-Ups

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar

– Double Dumbbell Devil’s Presses

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

We can view days as tests.

Or we can view days as opportunities.

Time to tend to the field.

Jumpin’ (5 Rounds for reps)

5 Rounds:
1:00 Max Double Unders (Singles)
1:00 Max Dumbbell Hang Power Snatches
1:00 Max Box Jump Overs* (24/20)
1:00 Max AbMat Sit-Ups
1:00 Rest

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
*No Rebounding Allowed
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– The jump rope is a chance to work on relaxing the shoulders and jumping in rhythm.

– Athletes should perform the dumbbell hang power snatch with one dumbbell switching arms every 5 reps.

– Let’s make our main focus today to practice jumping with a soft landing.

– You can go as hard or as easy as you’d like during this workout.

– Score: Enter number of total reps completed each round.

Modifications

DOUBLE UNDERS

– Singles

– Bike Cals

– Row Cals

– Ski Cals

– Burpees

DUMBBELL HANG POWER SNATCHES

– Reduce Loading

– Sub Kettlebell Swings

– Barbell Hang Power Snatches

BOX JUMP OVERS

– Reduce Box Height

– Box Step-Overs

– Bike Calories

– Row Calories

– Burpee To Target

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Toes-To-Bar (Toes to Bar

1 Max Set of Unbroken Toes to Bar
)

– Athletes will complete 1 max set of toes to bar.

– If you are working on stringing together toes to bar sets, see modifications for other options.

– Score: Total Reps.

Modifications

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Max Hanging L-Sit (Feet At Parallel)

Back Squat (Back Squat

Build To A Heavy Single
)

– Athletes should build to something heavy for the day. This does not necessarily mean that you need to go for a PR.

– Score: Enter heaviest successful lift.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

4 Back Squats (Moderate Weight)

…Keep building in singles until you reach your heavy for the day.

Tenacious (AMRAP – Rounds and Reps)

“Tenacious”

AMRAP 10:
1-2-3-4-5… Rope Climb (15ft.)
5-10-15-20-25… Wallballs Mrx: 14/10, Rx: 20/14

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

– Rope Climbs: 1 rep should take less than 30s.

– Wallballs: Athletes should be able to complete the wallballs in sets of 5 or more each round.

– Score: Total rounds + reps. If you finish the round of 5 rope climbs, your score is 5.
– Let’s really focus on our rope climb technique today. It’s better to take the extra time to ensure you’ve got secure foot clamps as this will help you avoid slipping and wasting extra energy.

– Let’s keep our breaks on the wallballs as quick as possible. Breaks that are less than 10s are ideal.

– There are LOTS of transitions in this workout. Let’s try to be urgent.

Modifications

ROPE CLIMBS

– Reduce Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– 15ft. Hand Over Hand Sled Pulls

WALLBALLS

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Sub Empty Barbell Thrusters

– Air Squats

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Chest-To-Bar Pull-ups (Chest to Bar Pull-ups

Max Unbroken Chest to Bar Pull-ups)

– Complete 1 set of chest to bar pull-ups for max reps. These can be kipping, butterfly, or strict.

– Score: Total Reps

Modifications

– Pull-Ups

– Banded Chest To Bar

– Ring Rows With Feet Elevated

– Barbell Bent Over Rows

Deadlift (Deadlift

Build To A Heavy Single
)

– Athletes should build to something heavy for the day. This does not necessarily mean that you need to go for a PR.

– Score: Enter heaviest successful lift.

Warm Up

With An Empty Barbell…

10 Good Mornings

10 Back Rack Reverse Lunges

10 Stiff Legged Deadlifts

Then…

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 1-2 reps until you are ready to attempt your heavy single.

Individuals Quarterfinals 21.1 (Time)

“Individual Quarterfinals 21.1”

3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders

Dumbbells: Mrx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 10 Minutes

– This workout was completed on 4.9.21 for individual quarterfinal athletes only. 

– Conditioning Category: Sprint. Athletes will move as quickly as possible through each part of this workout.

– Strict HSPU: Should take less than :45s each round.

– DB Movements: Complete both movements with 2 dumbbells. Reps should be able to be completed in 1-2 sets in less than :45s.

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

– Kipping HSPU: Should take less than :45s each round.  

– Total time it takes to complete the workout (including rest). If capped, add 1s for every missed rep.
– The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.

– We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.

– Recover on the double unders. Stay relaxed in the grip and breathe.

– There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.

– We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.

Modifications

STRICT HSPU

– Reduce Reps

– Use Riser(s)

– Push-Ups

DB HANG CLEANS

– Reduce Loading/Reps

– Sub Kettlebells

– Sub Barbell

– Single Dumbbell

DOUBLE UNDERS

– Reduce Reps

– 1:00 Time Cap

– 75 Single Unders

– 40s On Any Machine

KIPPING HSPU

– Reduce Reps

– Use Riser(s)

– Burpees

DB SHOULDER TO OVERHEAD

– Reduce Loading/Reps

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell