CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Skill Conditioning Benchmark (Time)

Skill Conditioning Benchmark

4 Rounds For Time [12 Minute Cap]:
20/16 Calorie Echo Bike*
50 Unbroken Double Unders

*Must Be Completed Under 1 Minute

– Athletes will need to decide how long to rest before each movement in order to complete the task at hand. 

– If you break up the double unders, you’ll have to start that set over.

– If you don’t complete the bike in under a minute you’ll need to complete the bike again. Athletes will need to average 400/320 watts to complete the bike in under 1:00.

– Athletes should not move through this like a typical 5 round workout. Rest will be needed but that rest, again, is up to the athlete.

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

20/16 CAL ECHO BIKE

– Reduce Cals

– 20/16 Cal Assault Bike

– 20/16 Cal Ski

– 20/16 Cal Air Run

– 250m Run

– 24/18 Cal Bike Erg or Row

DOUBLE UNDERS

– Reduce Reps

– 75 Single Unders

Marston (AMRAP – Rounds and Reps)

AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
*THIS IS A HERO WOD. If you are scaling, this would be an example of how to scale.

RX is 405/285.

MRx 135/105 Rx: 245/185 Rx+: 405/285

– Conditioning Category: Pacer. Pacing will be an important factor in this workout.

– Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 80% of your 1RM deadlift.

Modifications

DEADLIFTS

– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– 10 GHDSU

– 15 Sit-Ups

BAR FACING BURPEES

– Reduce Reps

– Burpee + Step-Over The Bar

– Regular Burpees

CrossFit Evergreen – CrossFit

CFE INSPIRE

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius

We’re drawing close to the end of 2021.

As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the *end* of 2022. Just about a year from today.

And I ask you,

“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”

“Did you set any goals that you set, but happened to miss? What would you change?”

“And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”

Split Jerk (Split Jerk

Build To A 1RM
)

– Barbell can come from a rack.

– Athletes are not required to re-rack the bar after reaching lockout. If you need to drop you just use the drop pads.

– Score: Enter heaviest successful lift.

Warm Up

20s Handstand Hold

20s Empty Barbell Overhead Hold

10 Empty Barbell Strict Presses

8 Empty Barbell Push Presses

6 Empty Barbell Push Jerks

4 Empty Barbell Split Jerks

Then…

Build to your heavy single as you hit split jerk singles from a rack.

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Time Cap 18min

MRx: 115/65, Rx: 155/95, Rx+: 175/115

Modifications

SINGLE LEG SQUATS

– Reduce Reps

– Reverse Lunges

– Single Leg Squats Off A Box

– Pole Assisted Single Leg Squats

RING MUSCLE-UPS

– Reduce Reps

– Banded Strict RMU

– Jumping RMU

– Bar MU

– Ring Dips

– Burpee Chest To Ring

– 12 Chest To Bar

HANG POWER CLEANS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

Bar Muscle-ups (Bar Muscle-up Benchmark

Max Unbroken Bar Muscle-ups
)

– Athletes will need to keep their hands on the bar throughout.

– Athletes will need to remain locked out on top of the bar (no resting on the hips or stomach.

– If you max set is less than 5, use a band, complete a max set of chest to bar, or take 10 minutes to just purely practice.

Modifications

– Banded BMU

– Chest To Bar

– Pull-Ups

– Feet Elevated Ring Rows

CrossFit Evergreen – CrossFit

Baseline (Time)

– 500m row

– 40 air squats

– 30 Abmat sit ups

– 20 push ups

– 10 pull ups
10 minute time cap

Partner Strong (Time)

With a 30 minute time cap, in teams of 2, do 80 reps of each of the following:
– bench press MRx: 95/65; Rx: 115/80; Rx+: 135/95
– Bulgarian split squats MRx: 25/20; Rx: 45/30; Rx+: 65/45
– pullovers MRx: 25/20; Rx: 45/30; Rx+: 65/45
– db kickbacks MRx: 25/20; Rx: 45/30; Rx+: 65/45
– bb curls MRx: 25/20; Rx: 45/30; Rx+: 65/45
– plate around the world MRx: 15/10; Rx: 25/15; Rx+: 35/25

– partner 1 starts on reps while partner 2 does a plank KB pull under 16kg/25lb.
– partners switch every 10 reps of main exercise
Do all reps of a movement before moving to the next movement.

1 second added to final time for each rep unfinished.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Dumbbell Squats: Athletes can rest the dumbbells on the shoulders or hold them in their hands. Weights here should allow for unbroken sets every round.

– Bar-Facing Burpees: Athletes should jump over the bar with two feet. Barbell can be pre-loaded to opening clean weight during this first part.

– Note: If you finish the workout before the 12:00 mark, use the remaining time to build to a 1RM clean (see next slide for details on 18.2a).

Modifications

DUMBBELL SQUATS

– Reduce Loading

– Reduce Reps

– Sub Barbell

– Sub Kettlebells

BAR-FACING BURPEES

– Reduce Reps

– Burpees Step-Overs

– Regular Burpees

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean
– Athletes can begin with barbell pre-loaded.

– Squat cleans and power cleans are both permitted.

– Athletes will log their heaviest successful lift when the 12:00 clock runs out.

– Athletes can take as many attempts as they would like.

– Score: Heaviest clean.

Handstand Walk and GHD (No Measure)

Handstand Walk + GHD

https://ctstorageprod.blob.core.windows.net/videos-coaching/hsw-speed.mp4

On the 2:00 x 4 Sets:
60ft. Handstand Walk
20 GHD Sit-ups

– Athletes can complete the HS walk as 60ft straight, 2x30ft. sections, 3x20ft. sections, or 4x15ft. sections. There is no minimum unbroken sets.

– Score: Enter completed, focus on Quality.
Modifications

HANDSTAND WALK

– Reduce Distance

– Double Dumbbell Overhead Carry

– 30 Handstand Shoulder Taps

– 45s of Practice

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Toes To Bar

– Sit-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aren’t going all the way, why go at all?” – Joe Namath

We sprint into the water.

Ski, Abs, Bench Accessory (Time)

Ski + Hollow Body Hold + Bench

For Time [15 Minute Cap]:
30-20-10 Calorie Ski Erg
20-15-10 Hollow Body Hold with Lat Pulls
15-10-5 Bench Press    

Lat Pulls: Banded with PVC Pipe
Bench Press: Bodyweight (Stay at or below 75% of 1RM here)

– Athlete can hold hollow body while pulling down on banded lat pulls, or have one foot down to help stabilize.  

– Athletes should reduce the loading on the barbell if their bodyweight is over 75% of their 1RM Bench.

– Each round the reps/distances will decrease. Round one is 30 cals, 20 HB Lat Pull, 15 bench. Round 2 is 20 cals, 15 HB Lat Pull, 10 bench. Round 3 is 10 cals, 10 HB Lat Pull, 5 bench.
 
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications

30-20-10 CALORIE SKI

– 30-20-10 Calorie Echo or Assault Bike

– 30-20-10 Air Run

– 42-28-14 Cal Row or Bike Erg

– 42-28-14 10m Shuttle Runs

HOLLOW BODY LAT PULLS

-Reduce Reps

-Reduce tension or no band just use pvc pipe

-just do the seconds of a hollow body hold arms up or at your sides.

BENCH PRESS

– Reduce Reps

– Reduce Loading (75% BW or 50% BW)

– Sub Dumbbells

Four Round Shuffle (Time)

4 Rounds For Time:
30 Sit-ups
20 Push-Ups  
300ft. Shuttle Run (6 x 50ft.)
10 Strict Pull-ups
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Let’s make the main focus today to move REALLY well on the push-ups and pull-ups. Speed is less important than hitting a full range of motion.

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

Modifications

SIT-UPS

– Reduce Reps

PUSH-UPS

– Reduce Reps

– Elevate Hands

SHUTTLE RUN

– Reduce Distance

– 12 Cal Row, Bike, or Ski

– 200m Run

STRICT PULL-UPS

– Reduce Reps

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Squat Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 78%
Set 2: 1 Rep @ 83%
Set 3: 1 Rep @ 88%
Set 4: 2 Reps @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 88%

*All Percentages Based Off 1RM Squat Snatch
)

– For sets 1 &4 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.

– For sets 2, 3, 5, &6, complete 1 squat snatch.

– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.

– Score: Enter weight for 1 Rep at 88%

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Squat Snatches

With A Light Weight:

3 Squat Snatches

With A Moderate Weight:

2 Squat Snatches

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

Let’s Bounce (Time)

“Let’s Bounce”

For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs MRx:14/12, Rx:20/14
25-20-15-10-5 Hang Power Snatches MRx: 55/35, Rx: 65/45, Rx+: 75/55

Time Cap: 25 Minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Double Unders: Athletes should not spend longer than 3:00 on the double unders in any round.

– Wallballs:Athletes should not spend longer than 3:00 on the wallballs in any round.

– Hang Power Snatches: Athletes should not spend any longer than 2:00 on the barbell each round. Loading should not exceed 60% of your 1RM hang power snatch.

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

modifications

DOUBLE UNDERS

– Reduce Reps

– 2:30-2:00-1:30-1:00-30s Time Caps

– 150-120-90-60-30 Single Unders

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

HANG POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Kettlebell Swings

– Sub Single Dumbbell Hang Power Snatches