CrossFit Evergreen – CrossFit

Deadlift (Deadlift

4 Sets:
3 Reps @ 80-85%

*3-4 Second Isometric
*Rest As Needed Between Sets
)

– For EACH deadlift, hold for 3-4 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-4 seconds to get the most out of these reps.

Prep

10 Empty Barbell Deadlifts

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Ladies and Gentleman (Time)

“Ladies & Gentlemen”

https://ctstorageprod.blob.core.windows.net/videos-coaching/push-jerk-cycling.mp4

3 Rounds For Time:
3 Rounds of “Cindy”
1 Round of “DT” 155 / 105 lb  

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats  

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Conditioning Category: Threshold

– “Cindy” Rounds: Athletes should be able to complete each round in 1:30 or less. Pull-ups can be kipping or strict and ideally completed in unbroken sets. Push-ups should be completed in 1-2 sets.

– “DT” Rounds: Athletes should be able to complete each round in 1:30. Each movement should be completed in 1-2 sets. Loading should not exceed 70% of your 1RM push jerk.

– Score: Total time.

– Push the pull-ups and the push-ups in the rounds of “Cindy” and recover on the air squats.

– Aim to hold on for unbroken sets of push jerks and aim for 1-2 sets on the hang power cleans and deadlifts.

– Pace and break up the rounds of “Cindy” in a way that allows you to thrive on the barbell during “DT.”

Prep

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Modifications

PULL-UPS

– Reduce Reps

– Banded Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Elevate Hands

– Knee Push-Ups

AIR SQUATS

– Reduce Reps

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

HANG POWER CLEANS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

PUSH JERKS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

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.

Hard Knock Life (Time)

“Hard-Knock Life”

For Time (40 Minute Cap):
50-40-30-20-10:
Double Unders
GHD Sit-ups

Into…

800 Meter Run

Into…

50 Double Unders
10 Double Dumbbell Walking Lunges(each leg)
40 Double Unders
8 Double Dumbbell Walking Lunges (each leg)
30 Double Unders
6 Double Dumbbell Walking Lunges (each leg)
20 Double Unders
4 Double Dumbbell Walking Lunges (each leg)
10 Double Unders
2 Double Dumbbell Walking Lunges (each leg)

MRx: 35/25 Weighted AbMat Sit Ups, Rx: 45/35, Rx+: GHD
Dumbbell: MRX: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold

– Double Unders: Athletes should be able to complete every set of double unders in 1-2 sets.

– GHDSU: The standard height for the GHD is 40″/37″ for age groups 14-54 and 37″/31″ for age groups 55+.

– Run: Should be completed in 6:00 or less.

– Lunges: Dumbbells in farmer carry hold at sides.

– Score: Total time. If capped, add 1s for every missed rep.

Modifications

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders ( 75-60-45-30-15 )

– 60-50-40-30-20 Second Time Caps

GHDSU

– Reduce Reps

– Weight Sit-Ups

– Sit-Ups

800 METER RUN

– 1,000/800m Row

– 800/600m Ski

– 2/1.8 KM Bike

– 1,200m Air Run

LUNGES

– Reduce Reps

– Reduce weight

– No weight

CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

4 Sets:
3 Reps @ 80-85%

*3-4 Second Isometric
*Rest As Needed Between Sets
)

– For EACH strict press, hold for 3-4 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-4 seconds to get the most out of these reps.

Prep

10 Empty Barbell Strict Presses

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

No Shoes, No Shirt, No Problem (Time)

“No Shoes, No Shirt, No Problem”

https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-legs-feet.mp4

For Time:
4 KM Bike Erg
2,000 Meter Row
50 Toes to Bar
– CONDITIOING CATEGORY: Threshold

– BIKE ERG: If you bike at a 2:20 pace or slower, modify the distance.

– ROW: Damper between 5 & 6. If you row at a 2:20 pace or slower, modify the distance.

– TOES TO BAR: Must be able to complete sets of 5 or more. Modify reps if needed.

– All the bike meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.

– Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

– Be mindful of your grip on the row handle as we don’t want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

– Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don’t want to rest too much between sets if we can help it.

– SCORE: Time.

Modifications

4,000 METER BIKE ERG

– Reduce Distance

– 4,000m Assault or Echo Bike

– 2,000m Row

– 1,600m Run

– 1,200m Air Run

– 1,600m Ski

2,000 METER ROW

– Reduce Distance

– 4,000m Assault, Echo, or Erg Bike

– 1,600m Run

– 1,200m Air Run

– 1,600m Ski

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 2x AbMat Sit-Ups

CrossFit Evergreen – CrossFit

Back Squat (Back Squat

4 Sets:
3 Reps @ 80-85%

*3-4 Second Isometric
*Rest As Needed Between Sets
)

– For EACH back squat, hold for 3-4 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-4 seconds to get the most out of these reps.

10 Empty Barbell Back Squats

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Roomba (15 Rounds for reps)

“Roomba”

https://ctstorageprod.blob.core.windows.net/videos-coaching/burpees-worm.mp4

On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
…
Minute 15: 15 Wallballs + Max Burpees

WallBall: MRx: 14/12, Rx: 20/14
– Conditioning Category: Threshold

– Wallballs: Reps should be completed unbroken every round/minute.

– Burpees: These are standard burpees. Be sure to hit the chest to the floor in the bottom and to extend the hips and knees at the top with hands overhead and feet leave the floor just enough to slide a piece of paper under the feet.

– Note: There is no programmed rest in this workout. It is up to the athlete to choose how much time they would like to use to transition.

Modifications

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Sub Single Dumbbell Thrusters

BURPEES

– Calories On Any Machine

– 10m Shuttle Runs

– Box Jumps

Tabata Time (3 Rounds for reps)

3 Rounds of 40 Sec on 20 Sec off

Max Bicep Curls
Max Roll Outs
Max Tricep Overhead Extensions

Tabata style 40 seconds on 20 seconds off

You choose your dumbbell weights. Challenge yourself to a heavier weight, complete reps with full extension and correct form.
Curls are double dumbbell and can be hammer, reverse, regular…
Roll outs are with hand held rollers (blue and yellow) Roll out to your comfort level.
Tri’s are single dumbbell overhead, full extension down and up.
Score: total number of rep for all three movements and rounds.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Power Clean and Jerk (Weight)

Power Clean & Jerk

5 Sets:
3 Power Cleans + 1 Push Jerk @ 70-75%
– Rest as needed between sets.

– Power cleans should be performed as single reps. NOT touch and go.

– Score: Enter heaviest lift.

Prep

1-2 Power Cleans + Push Jerk @ Light Weight

1-2 Power Cleans + Push Jerk @ Moderate Weight

Dream On (AMRAP – Rounds and Reps)

“Dream On”

https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4

AMRAP 20:
1 Power Clean
1 Ring Muscle-up
100 Meter Run
2 Power Cleans
2 Ring Muscle-ups
100 Meter Run
3 Power Cleans
3 Ring Muscle-ups
100 Meter Run
…
Add 1 Rep Each Round

Barbell: MRx: 115/75, Rx: 155/105, Rx+:205/145
– Conditioning Category: Grindy Threshold

– Power Cleans: Loading should not exceed 75% of your 1RM power clean.

– Ring Muscle-Ups: Athletes should be able to complete 5+ reps unbroken when fresh to complete reps as prescribed (see substitutions for scaling/other options).

– Run: Runs should be completed in about 30s each round.

– Score: Rounds + Reps. 100m = 1 Rep.

Modifications

POWER CLEANS

– Reduce Loading/Reps

– Sub Dumbbells

RING MUSCLE-UPS

– Complete 1-2 Reps Every Round (No Up Ladder)

– Banded Strict Ring Muscle-Ups

– Ring Dips

– Chest To Bar Pull-Ups

– Pull-Ups

100 METER RUN

– 125m Row

– 100m Ski

– 250m Bike

– 10 x 10m Shuttle Runs

Midline Isometrics (Optional) (No Measure)

Midline Isometrics (Optional)

3 Supersets For Quality:
30 Second L-Sit Hold
30 Second Hollow Hold From Rig
30 Second Superman Hold
30 Plank Hold

Rest 1 Minute Between Supersets.
 
No Measure. Work on quality and form during these holds.

CrossFit Evergreen – CrossFit

Power Clean and Jerk

Power Clean & Jerk

5 Sets:
3 Power Cleans + 1 Push Jerk @ 70-75%
– Rest as needed between sets.

– Power cleans should be performed as single reps. NOT touch and go.

– Score: Enter heaviest lift.

1-2 Power Cleans + Push Jerk @ Light Weight

1-2 Power Cleans + Push Jerk @ Moderate Weight

Dream On (AMRAP – Rounds and Reps)

“Dream On”

https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4

AMRAP 20:
1 Power Clean
1 Ring Muscle-up
100 Meter Run
2 Power Cleans
2 Ring Muscle-ups
100 Meter Run
3 Power Cleans
3 Ring Muscle-ups
100 Meter Run
…
Add 1 Rep Each Round

Barbell: MRx: 115/75, 155/105, Rx+: 205/145
– Conditioning Category: Grindy Threshold

– Power Cleans: Loading should not exceed 75% of your 1RM power clean.

– Ring Muscle-Ups: Athletes should be able to complete 5+ reps unbroken when fresh to complete reps as prescribed (see substitutions for scaling/other options).

– Run: Runs should be completed in about 30s each round.

– Score: Rounds + Reps. 100m = 1 Rep.

– The first few rounds of this workout are going to go by really fast. There is no need to rush here. The last thing we want to do is get through the first 5 rounds at a blazing speed, then be staring at the rings on round 6, totally gassed. Go out at a CONTROLLED speed.

– Use the runs as a recovery from the indoor movements.

– Chip away at the barbell reps in singles. Make the goal here to save the arms for the muscle-ups and to control the heart rate.

– Chip away at the ring muscle-ups however you see fit. If this is a good movement for you, aim to hold on for unbroken sets for as long as you can. If this movement isn’t your jam, break them up early and just try to rest for as little time as possible between sets.

– The longest break here is likely going to be between the power cleans and ring muscle-ups. Try to be intentional with your transition between these 2 movements instead of letting lots of time tick away in between.

POWER CLEANS

– Reduce Loading/Reps

– Sub Dumbbells

RING MUSCLE-UPS

– Complete 1-2 Reps Every Round (No Up Ladder)

– Banded Strict Ring Muscle-Ups

– Ring Dips

– Chest To Bar Pull-Ups

– Pull-Ups

100 METER RUN

– 125m Row

– 100m Ski

– 250m Bike

– 75m Air Run

– 10 x 10m Shuttle Runs