CrossFit Evergreen – CrossFit

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Metcon

Parti Time (Time)

“Parti Time”

For Time [30 Minute Cap]:

300 Double Unders

2 Mile Run

100 Toes to Bar

*Partition However You’d Like

Movement Prep

10 Double Unders

200m Run

5 Toes to Bar

Modifications

300 DOUBLE UNDERS

– 300 Line Hops

– 450 Single Unders

2 MILE RUN

– 3,200m Ski

– 4,000m Row

– 8,000m Bike

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 200 Sit-Ups
Stimulus

– Conditioning Category: Pacer

– The work can be divided however athletes would like in this workout.

– 300 double unders should take less than 5:00 total.

– 2 miles of running should take less than 20:00 total.

– 100 toes to bar should take less than 5:00 total.

– Score: Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

Strategy

– This workout can be broken up in a lot of different ways. A few of options to think about…

* Divide the work into 4 rounds

* Alternate between the double unders and the toes to bar until all of that work is done and finish with the 2 mile run

* Alternate between double unders and toes to bar until your toes to bar start to break down, complete a 1 mile run, then come back to the double unders and toes to bar until the work is done, then complete the second mile.

– Something to note is that you will always be making forward progress on the the run. The two stations that could potentially stop forward progress are the toes to bar and the double unders.

– If toes to bar tend to be a movement that breaks down early, smaller sets are probably the best way to go from the start.

CrossFit Evergreen – CrossFit

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

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Strength

Front Squat

5-5-3-3-1-1-1

-Front Squats

-Choose your weights for each set

-Warm up before your first set of 5

Metcon

Metcon (Time)

2-4-6-8-10:

Power Snatches MRx:75/55, Rx:95/65, Rx+:135 / 95

After Each Round:

400 Meter Row

5 Strict Pull-ups

5 Toes to Bar

Movement Prep

2 Power Snatches

100 Meter Row

1 Pull-up

2 Toes to Bar

Modifications

POWER SNATCHES

– Reduce Load

– Reduce Reps

– Sub Dumbbell(s)

400 METER ROW

– 300m Ski

– 800m Bike

– 300m Run

– 20 x 10m Shuttle Runs

STRICT PULL-UPS

-Jumping

-Banded

-Bent Over Row

-Aussies

TOES TO BAR

-Hanging Leg Raises

-Hanging Knee Raises

-V Ups

-Double the Reps Sit-Ups
Stimulus

– Conditioning Category: Threshold

– The power snatches should be at a weight that can be performed in quick singles during the workout.

– The rows should take less than 2:00.

– Each round of pull-ups and toes to bar should take around 1 minute.

– Score: Total Time

Strategy

– Let’s aim for quick singles on the barbell

– Find a steady pace on the row

– Focus on consistent sets on the pull-uos and toes to bar.

CrossFit Evergreen – CrossFit

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Partner stations (AMRAP – Reps)

In teams of 2 do 2 rds of 90 seconds each of:

– agility ladder

– sledgehammer strikes

– tire flips

– battle ropes

– ball over the bar

– dummy strikes

– abs Rx: rollouts
– 1 minute rest and rotation between each event

– 1 full run of the agility ladder counts as 1 rep

– each hand movement on battle ropes counts as a rep

– each strike counts as a rep

– with a 1 minute rest between stations, and only 90 seconds at a station, you should be fresh enough to go hard each time for max reps possible

CrossFit Evergreen – CrossFit

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

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Skill

Spend 10 minutes working on a gym skill you would like to improve. Ask your coach for tips.

Some exercise example are:

-Squats

-Pistols

-Handstands

-Turkish Get-up

-Pull-Ups

-Muscle-ups

Metcon

Cannoli (Time)

“Cannoli”

Buy-In:

50/35 Calorie Assault Bike

3 Rounds:

15 Deadlifts MRx: 135/95, Rx: 155/115, Rx+: 185 / 135 lb

30 Double Unders

15 Burpees (Rx+=HSPU)

30 Double Unders

Cash-Out:

50/35 Calorie Assault Bike

Movement Prep

5 Calorie Assault Bike

5 Deadlifts

10 Double Unders

5 Burpees

10 Double Unders

Modifications

50/35 CALORIE ASSAULT BIKE

– 50/35 Cal Ski

– 63/50 Cal Row

– 800m Run

DEADLIFTS

– Reduce Weights

– Reduce Reps

– Double Dumbell or Kettlebell Deadlifts

– Weighted Reverse Lunges

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Line Hops

BURPEES

– Push-Ups

– 1/2 Burpees

– Hand-Release Push-Ups

-Jump Squats
Stimulus

– Conditioning Category: Threshold

– The assault bike should take less than 4:00.

– The deadlifts should take less than 1:00 and should be completed in no more than 3 sets.

– The double unders should take less than 45s.

– The burpees should take less than 1:00 and should be completed in no more than 3 sets.

– Score: Time

Strategy

– We want to aim for our second bike to be faster than our first.

– 1 quick break on the deadlifts wouldn’t be a bad idea in order to save the shoulders a bit.

– Breathe and relax the shoulders on the double unders.

– For the burpees we want to keep our sets consistent each round.

CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

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Torture By 10’s (Time)

Buy In: 300m Run

3 Rounds:

10 Jumping Lunges

20 Ab-Mat Sit-Ups

30 Jumping Jacks

40 Air Squats

50 Scissor Kicks

60 Second Wall Sit

Buy out: 300m Run
If too cold or raining the run can be substituted with bike or ski.

Mobility

Hold each pose for 3-5 deep breaths:

Forward Bend w/ Reverse Prayer

Sumo Squat Press

Bow Pose

Straddle Fold

One Leg Bent Head to Knee

Cat/Cow

Plow Pose

Corpse

CrossFit Evergreen – CrossFit

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

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Metcon

Walking on Sunshine (AMRAP – Reps)

“Walking on Sunshine”

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings MRx: 35/26 lb, Rx: 53 / 35 lb, Rx+: 70/53lb

Max Distance Bear Crawl Rx+= Max Distance Handstand Walk

Rest 4 Minutes Between

Movement Prep

6 Calorie Row

6 Kettlebell Swings

6 Handstand Walk Steps

Modifications

30/21 CALORIE ROW

– Reduce Cals

– 30/21 Cal Bike Erg

– 21/17 Cal Assault or Echo Bike

– 21/17 Cal Ski

– 21/17 Cal Air Run

– 400m Run

– 30 x 10m Shuttle Runs

KETTLEBELL SWINGS

– Reduce Reps

– Reduce Weight

– Russian Kettlebell Swings

– Single Arm Russian Dumbbell Swings

– Empty Barbell Hang Power Snatches

HANDSTAND WALK

– Wall Walks

– Bear Crawl

– Handstand Shoulder Taps

– Plank Shouler Taps
Stimulus

– Conditioning Category: Sprint

– Each round, you will complete 1 row and 1 set of kettlebell swings. With the remaining time, you will accumulate as much distance on your hands as possible.

– The row should take less than 2:00.

– The kettlebell swings are American swings that finish overhead each rep. These should be performed at a weight that athletes can complete unbroken each round and should take less than 1:00.

– For the handstand walk, mark off 5ft. sections. Each fully completed 5ft. section will count as 1 rep. You can mark out just one 5ft. section and go back and forth or mark out up to 25ft. of 5ft. sections. Each walk should start with both hands behind a line, and finish with both hands clearly over a line that follows.

– Score: Record number of reps (5ft. sections) completed each round. Your overall score will be total reps over the 5 rounds.

Strategy

– We want to make it our goal to buy the same amount of time for the handstand walks each round. This means we need to find a pace on the row and kettlbell swings that we can be consistent with each round.

– We want a solid effort on the row, however, strong pulls are going to pay off more than fast pulls. We want get off the rower and get right onto the kettlebell and complete an unbroken set of swings so we need to make sure the heart rate isn’t too high. A lower stroke rate will allow us to have more control.

– Breathe on the kettlebell swings. No need to move super fast here.

– If you are confident in your handstand walks, don’t be afraid to go for big chunks of walking at a time. If you are not as confident, take the walks 5-10 ft at a time. Watch the clock and plan your rest. Rest 10-30s between attempts depending on your capacity.

Strength

Strict Pull-Up

Strict Pull-ups

[BASED ON MAX UNBROKEN SET FROM WEEK 1]

5 Unbroken: 5-4-3-3-2

10 Unbroken: 9-9-8-7-6

15 Unbroken: 12-12-10-8-6

20 Unbroken: 18-16-14-10-6

25 Unbroken: 20-20-16-12-8

Movement Prep

5-10 Scap Retractions

1-2 Strict Pull-Ups

Modifications

STRICT PULL-UP

– Banded Strict Pull-Up

Stimulus

– We will be using our max reps score from week 1 to determine our work to do here. Complete these reps the same way you did that first week if you modified.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We are shooting to make these unbroken sets each time, but it’s okay if they are not.

– Rest as needed between all sets.

– Score: Record All Reps