Tuesday
CrossFit Evergreen – CrossFit
Strength
Shoulder Press
3 Sets of 10 @ 60% of 1RM Strict Press
1 Set of 10+ @ 60% of 1RM Strict Press
[Leave 2-3 Reps In The Tank On Max Set]
MOVEMENT PREL
2-3 warmup sets to 60%
MODIFICATIONS
STRICT PRESSES
– Sub Dumbbells
STIMULUS
FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a “near max set.”
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 10+
Metcon
Hide & Seek (Time)
27-21-15-9:
Box Jump Overs 24/20 (MRx: Step Overs 20″ box)
Thrusters MRx: 65 / 45, Rx: 95 / 65
MOVEMENT PREP
3-2-1:
Box Jump Overs
Thrusters
MODIFICATIONS
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Broad Jumps
THRUSTERS
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters
STIMULUS
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.
THRUSTERS: 3 sets max. 27 reps should take less than 2:00.
SCORE: Time.
STRATEGY
– Pace the box jump overs. Step down if needed to keep the heart rate under control.
– Hold on for big sets of thursters.
– Quick transitions.
– Be mindful of the timing of your rest periods.
Monday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Weight)
4 Sets (Not For Time):
1000-750-500-250 Meter Row
15 Unbroken Power Snatches
MOVEMENT PREP
Build to working weight.
MODIFICATIONS
Every 250M ROW
– 500m Bike
– 200m Ski
POWER SNATCHES
– Double Dumbbell Snatches
– Alternating Single Dumbbell Snatches
STIMULUS
LOADING: Athlete’s choice. Pick a weight to use across all 4 sets. Somewhere around 50-60% of your 1RM power snatch is a solid place to be.
NOTES: No rest between sets. Use the rows as “recovery.” If you break on the snatches, pick up where you left off and finish the set however you need to.
SCORE: Weight used across all sets. If you needed to strip weight, your score is your lowest weight.
Good Grief (5 Rounds for reps)
5 Rounds x AMRAP 3:
4 Devil’s Press MRx: 15 / 10, Rx: 30 / 20, Rx+: 50 / 35
6 Toes to Bar (MRx: V-ups)
24 Double Unders
Rest 1 Minute Between Rounds
MOVEMENT PREP
2 Devil’s Press
3 Toes to Bar
12 Double Unders
MODIFICATIONS
DEVIL’S PRESS
– Reduce Reps
– Reduce Load
– Single Dumbbell
– Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x AbMat Sit-Ups
24 DOUBLE UNDERS
– 24 Line Hops
– 36 Single Unders
– 30s On Any Machine
STIMULUS
CONDITIONING CATEGORY: Threshold Intervals
DEVIL’S PRESS: Less than 30s. One motion from ground to overhead. No pause at the shoulder.
TOES TO BAR: 1-2 sets. Less than 30s.
DOUBLE UNDERS: Less than 30s.
FLOW: At the start of the workout you’ll have 3 minutes to complete as many rounds and reps as possible of devil’s presses, toes to bar, and double unders. After the 3 minute window is complete, rest 1 minute. At the 4 minute mark, begin where you left off during the first 3 minute window (if you finished 2 rounds and got 4 devil’s press you’ll start the next AMRAP on toes to bar). You’ll continue on in this fashion for each AMRAP beginning each one where you left off in the last for all 5 rounds.
SCORE: Enter total reps for each of the 5 AMRAPS.
11/20/2021
CrossFit Evergreen – CrossFit
Teacher’s Pet (Calories)
In teams of two for total calories, 15 minute AMRAP
15 :30 s rounds on the Echo Bike (or rower if needed)
Partners rotate every 30 seconds
Core Blaster + (Time)
4 rds of:
– 15 V ups
– 30 plate Russian twists
– 100 flutter kicks
– 1 min plank (any)
– 15 plate curls
– 15 plate OH triceps extensions
– 20 slam balls MRx: 15/10, Rx: 30/20,Rx+: 50/40
plate weights are: MRx: 25/15, Rx: 35/25, Rx+: 55/35
Friday
CrossFit Evergreen – CrossFit
Strength Test
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
1 Set For Reps:
Max Unbroken Strict Handstand Push-ups
MOVEMENT PREP
10s Handstand Hold Against A Wall
1-3 Strict Handstand Push-Ups
MODIFICATIONS
STRICT HANDSTAND PUSH-UPS
– Push-Ups
STIMULUS
– This is a retest from August 24th, 2021.
– You can hang out on the lockout but you may not rest on your head and take your hands off the floor.
– Be sure that the elbows lockout, the head is through, and the hips are open at the top of each rep and that the head touches the floor at the bottom of each rep.
– Score: Reps. Update PR’s when finished if needed.
Metcon
Ring Pop (AMRAP – Rounds and Reps)
AMRAP 13:
6 Push-ups
30 Double Unders
3 Dumbbell Snatches
6 Push-ups
30 Double Unders
6 Dumbbell Snatches
6 Push-ups
30 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
Dumbbell: MRx: 20 / 10, Rx: 30 / 15, Rx+: 50 / 35
MOVEMENT PREP
6 Push-ups
15 Double Unders
3 Dumbbell Snatches
MODIFICATIONS
PUSH-UPS
– Knee Push-ups
-Bench/Box Push-ups
– Bench Dips
DOUBLE UNDERS
– Reduce Reps
– 40s Time Cap
– 45 Single Unders
– 30 Line Hops
DUMBBELL SNATCHES
– Reduce Weight
– Reduce Rep Scheme (2,4,6 or 1,2,3)
– Light Barbell Snatches
STIMULUS
– CONDITIONING CATEGORY: Threshold
– PUSH-UPS: Break as needed. Less than 30s.
– DOUBLE UNDERS: Less than 40s.
– DUMBBELL SNATCHES: Light enough to switch hands in the air. 3 reps should take less than 15s.
– SCORE: Rounds + Reps. If you finish the round of 15 dumbbell snatches and get 10 double unders into the following round, your score would be 5+16.
STRATEGY
– Aim to start with unbroken sets on the push-ups and reduce down to singles if needed in order to stay moving. We do not want to get hung up on this station.
– Relax the shoulders and have a loose grip on the rope handles for the double unders.
– Find a steady pace on the dumbbell snatches and breathe through these reps. No need to go super fast here.
11/18/2021
CrossFit Evergreen – CrossFit
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
“CFE Hero’s” (Time)
For Time:
Buy In: 100 Mountain Climbers
7 Rounds for Time
7 Sumo Deadlift High-Pulls
7 Overhead Squats
7 Hang Power Cleans
Cash Out: 100 weightedf Ab-Mat Sit-Ups
(MRx:25/15, Rx: 35/25, Rx+: 45/35)
BB: MRx: 75/55, Rx: 95/65, Rx+: 105/75
Complete the buy in first. Try to get a big set in initially, then break into small sets.
Cycle through the 7 rounds trying fir unbroken sets in each movement. Short transition breaks.
Complete with cash out for your total time.
Wednesday
CrossFit Evergreen – CrossFit
Metcon
No Shoes, No Shirt, No Problem (Time)
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar MRx= V-ups
***Work In Intervals Of 2 Minutes On, 1 Minute Off
MOVEMENT PREP
250m Bike
:10s Rest
250m Row
:10s Rest
5 Toes To Bar
MODIFICATIONS
4,000 METER BIKE ERG
– Reduce Distance
– 2,000m Row
– 1,600m Ski
2,000 METER ROW
– Reduce Distance
– 4,000m Bike
– 1,600m Run
– 1,600m Ski
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x AbMat Sit-Ups
STIMULUS
– CONDITIOING CATEGORY: Threshold
– BIKE: 70+ Cadence
– ROW: Damper between 5 & 6.
– TOES TO BAR: Must be able to complete sets of 5 or more. Modify reps if needed.
– FLOW: At 3,2,1, go, start chipping away at the bike distance. At the 2:00 mark you must stop (it’s okay if the bike still accumulates meters) and rest 1:00. At the 3:00 mark resume work on the bike. At the 5:00 mark you must stop again and rest. At the 6:00 mark you’ll resume. You’ll continue in this 2:00 on, 1:00 off fashion for the entirety of the workout. 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.
– SCORE: Time. If you get capped, add 1 second to your time for every missed rep.
STRATEGY
– Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused on the bike.
– 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. Try to only chalk during the official rest periods.
– Hop off your machines during breaks to shake out the legs and keep the blood flowing instead of running into lactic acid build up.
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals