CrossFit – Fri, Apr 19
CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Le e
CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
This WOD is designed for the quarterfinal athletes, most people should scale to just regular burpees to get through this work out. No boxes today.
Midline Grunt Work (Checkmark)
Midline Grunt Work
3 Sets:
20 Seconds Hollow Hold
10 Seconds Rest
20 Seconds Flutter Kicks
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
20 Seconds V-Ups
10 Seconds Rest
– 1 set is complete when you’ve gone through each movement once.
– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.
– This piece is 6 minutes total.
– Score: Mark Completed
CrossFit – Thu, Apr 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner
Cool Down (No Measure)
Standing Forward Bend on box w/kettlebell
Calf Stretch on box
Pigeon on box
Front Rack on box
Cat/Cow
Lacrosse ball shoulder blade floss
Laying Down Knees To Side Stretch arms to T Seated
Neck Stretches
Shoulder Rolls/Shrugs
CrossFit – Thu, Apr 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner
We will be doing workout #1 today with mobility! Keep cheering on our quarter finalists! And each other! You all are doing so well! Keep choosing YOU!!
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
Cool Down Time (No Measure)
KB Forward fold on box
Pigeon on box with lacrosse ball
Front rack on box
Scapula release with lacrosse ball
Cat/Cow
Frog with puppy pose
Cobra
Bow pose
Z sit with side bend
Neck – shrug, side and back, seated bend, pike spine, tall
CrossFit – Thu, Apr 18
CrossFit Evergreen – CrossFit
CFE INSPIRE
“I believe that if you’ll just stand up and go, life will open up for you. Something just motivates you to keep moving.” – Tina Turner
We will be doing workout #1 today with mobility! Keep cheering on our quarter finalists! And each other! You all are doing so well! Keep choosing YOU!!
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
Cool Down Time (No Measure)
KB Forward fold on box
Pigeon on box with lacrosse ball
Front rack on box
Scapula release with lacrosse ball
Cat/Cow
Frog with puppy pose
Cobra
Bow pose
Z sit with side bend
Neck – shrug, side and back, seated bend, pike spine, tall
CrossFit – Wed, Apr 17
CrossFit Evergreen – CrossFit
CFE INSPIRE
“It is during our darkest moments that we must focus to see the light.” — Aristotle
Today’s WOD includes mobility and PRE-QUARTERFINALS ACTIVATION. If you are in the QF then mobility and activation is YOUR WOD. All other athletes will do the Clean and Jerk Strength and Sweep The Leg WOD.
Clean and Jerk (Clean & Jerk
3 Sets:
2 Clean & Jerks
• Start First Set At 60% & Build Up To 80%
• Rest 1-2 Minutes Between Sets
)
– Overview: These are back-off sets that will activate muscles, allow space for recovery, and give us a chance to hone in movement patterns.
– Be sure to move every set intentionally with as much speed as possible.
– Brace well. Even with lighter loads we still need to move well and protect the spine.
– Score: Load of set at 76-80% (last set)
– I recommend doing the first set at 60%, the second set at 70%, and the third set at 76-80%.
MODIFICATIONS
CLEAN AND JERK
– Reduce Loading/Reps
– 1 Squat Clean + 1 Jerk
– 2 Power Cleans + 1 Jerk
– 2 Push Jerks
– Sub Dumbbells
Sweep The Leg (Time)
“Sweep The Leg”
[For Time]
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 18 Minutes
Overview: We’re climbing the rep ladder today with increasing rep rounds of each movement. Big explosive hip movements with some steady state but hard paced cardio mixed in. The trick today is to not get too carried away in the early sets knowing that the bigger sets are on the way!
– Power Cleans: Fast singles or cycled sets.
– Push Jerks: Unbroken sets throughout.
– Bike Calories: Sustainable but hard pace.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
BIKE CALORIES
– Reduce Reps
– Sub Row Calories
– Sub Ski Calories
– Athletes that are confident on this weight for both the power cleans and push jerks may choose to cycle the cleans for a faster pace on this workout.
– Those that are unsure of their ability to do the push jerks unbroken should pace their power cleans to account for this.
– Bike paces should be hard but sustainable so that when the final two rounds come around we are not completely blowing up before we get to our barbell movements.
Pre-Quarterfinals Activation (AMRAP – Rounds)
Pre-Quarterfinals Activation
On The 90 Seconds x 3 Rounds (18 Minutes Total):
0:00-1:30: 6/4 Max Effort Row Calories
1:30-3:00: 6/4 Max Effort Ski Calories
3:00-4:30: 6/4 Max Effort Echo Bike Calories
4:30-6:00: Choose One of the Following Gymnastic Movements
– 50ft Handstand Walk
– 4/3 Ring Muscle-ups
– 6 Wall-facing Handstand Push-ups
– 1 Legless Rope Climb
– Overview: Use this piece to open up the body, activate a wide range of musculature, and get a final touch on any skill movements you want to sharpen.
– Work very hard for 15-20 seconds each minute, but no more.
– Focus on breathing and bringing your heart rate down during your rest periods.
– Score: Total Rounds Completed
MODIFICATIONS
HANDSTAND WALK
– 20 Seconds of Practice
– 20 Handstand Shoulder Taps Against A Wall
– 20 Plank Shoulder Taps
– Double Dumbbell Overhead Carry
– 3 Wall Walks
RING MUSCLE-UPS
– Bar Muscle-Ups
– Jumping Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Ring Dips
– Bar Dips
– Chest-To-Bar Pull-ups
– Double Dumbbell Devil Presses
WALL-FACING HSPU
– Reduce Reps
– Use Riser
– Regular Strict HSPU
– Kipping HSPU
– Double Dumbbell Strict Press
– Pike Push-Ups
– Push-Ups
LEGLESS ROPE CLIMBS
– Reduce Height
– Regular Rope Climb
– Lay to Stand Climb
– 5 Hanging Rope Pull-ups = 1 Rope
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
– Your choice each round on which gymnastic movement you want to complete. You can change it each round or keep it the same across.
QF Mobility (No Measure)
Mobility
For 10-15 Minutes:
– Hold Active Stretches (Sampson, Spiderman Reach, On The Wall Pike Straddle, Knees In, Couch Cobra…)
– Foam Roll
– Do A Recovery Bike
*Assess the body and do what feels right to walk out of the gym refreshed and excited to compete tomorrow.
CrossFit – Tue, Apr 16
CrossFit Evergreen – CrossFit
CFE INSPIRE
“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis
Jerry Intervals (Time)
“Jerry Intervals”
6 Rounds:
400m Run
500/450m Row
• Rest 1:00 Between Rounds
Time Cap: 30 Minutes
– Overview: A play off the workout Jerry, these are a chance for us to feel really fit aerobically.
– Work at a brisk pace that does not leave you feeling drained, but leaves you feeling like you got a good workout.
– Score: Total Time
MODIFICATIONS
400M RUN
– 2:00 Time Cap
– 500/450m Row or Ski
– 30/24 Calorie Echo Bike
– 1,000/900m Bike Erg
– 300m AirRunner
– 16 Shuttle Runs (1 rep = 25ft down & back)
500/450 METER ROW
– 2:00 Time Cap
– 500/450m Ski
– 1,000/900m Bike Erg
– 30/24 Calorie Echo Bike
– 400m Run
– 300m Air Run
– 16 Shuttle Runs (1 rep = 25ft down & back)
– I would suggest working at an RPE 7. RPE 7 is a run pace that is roughly 1:00-1:30 slower than your mile PR pace and about 7-10 seconds slower than your 2k PR pace.
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