CrossFit Evergreen – CrossFit

“You’re remembered for the rules you break.” General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing, but at the same time it can be a dangerous one. We can take the limits of our surroundings, for our own limits. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life in a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

View Public Whiteboard

Warm-up

See Coach’s board.

No April Fools (Time)

10 rds of:

– 6 snatch balances 45/35

– 200m run, row or ski
– light weight today, this is an opportunity to stride it out and get some good quality reps on how to receive the barbell in this movement.

Midline combo (Time)

– 100 abmat situps

– 75 GHD sit ups

– 50 V-ups
Do as many as you feel comfortable doing. If you want Rx do them all.

CrossFit Evergreen – CrossFit

“Problems are simply opportunities in work clothes.”

In Chinese, “crisis” is written with two symbols. In english these two translate to “danger’ and “opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous” because we’d rather be comfortable, cozy and safe. It’s a human condition; we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. If we can reframe those “problems” to being the enablers of growth; we can go wherever we want to go. We just need to suit up and get to work.

View Public Whiteboard

Warm-up

See Coach’s board.

Clean & Jerk Technique 1 (On the 2:00 x 5 sets)

– 1 pausing power clean

– 1 power clean

– 1 pausing push jerk

– 1 push jerk

Pause 3 seconds in the catch position of both the clean and jerk.
– % are meant to be on the lighter side to ensure good quality movement.

– pauses in the catch are meant to help focus on our receiving the bar with the knees out and the hips back.

– set 1: 30% 1RM C&J

– set 2: 35%

– sets 3, 4, 5: 40%

Wiped Clean (Time)

5 rds on the 4:00

– 30 air squats

– 20/15 calorie row

– 7 C&J

MRx: 75/ 45, Rx: 95/65, Rx+: 115/85
Conditioning category: Sprint

– weight on the bar is something we can cycle easily for 15+ unbroken reps when fresh

– goal is to have the rds take between 2:30 – 3:00, giving us at least 1:00 to rest before the next round

– keep track and total up the time it takes for all 5 rds. this will be your final score. Ex. 5 rds at 3:00 each is a 15:00 min. score.

Suggestions:

– try to keep your air squats smooth and steady

– try to keep your strokes per minute on the erg under 32.

CrossFit Evergreen – CrossFit

“Action is the fundamental key to all success.” Picasso

There is no substitute for action. This is not breaking news. Everyone has big plans, big aspirations. The blueprint to “get there.” As integral as it is to have a plan, this is the easy part. It is also where many of us stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe” finished every show with a saying “Knowing is half the battle.” Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that, Action is 90%.

View Public Whiteboard

Warm-up

See Coach’s board.

Metcon (No Measure)

Gymnastics Stamina (NMT 10 min)

7 rds not for time:

– 3 strict HSPU’s

– 3 strict dips

– 3 HRPU’s
– each of these movements interfere with the others

– looking to build some strength, volume and confidence in the upper body press movements.

– goal is 7 rds, but a solid technique is preferred over speed.

Don’t stop me now (Calories)

18 min. AMRAP of:

– max calorie Echo Bike BUT

every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00, 15:00) do

– 50 du’s (50 singles)

– 12 burpees
– we want at least 1 minute on the bike to accumulate calories. ADJUST reps if needed!

– keep the calories rolling, score is total calories

CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” Confucious

View Public Whiteboard

Warm-up

See Coach’s board.

Paused Back Squats (3 x 3)

Back Squat w/ 3 second pause in the hole
– pick a weight you are comfortable with to start, then slowly raise that weight.

– Think around 40% for a starting point.

– score is the heaviest set of 3

Rent (Time)

3 rds for time

– 500m/400m row

– 40 wallballs 20/14

– 30 alternating db power snatches

– 20 toes 2 bar

MRx: 25/15, Rx: 35/25, Rx+: 50/35
wallball weight should be something we could move 20+ times unbroken when fresh.

– db weight should be light-moderate.

– If we can’t yet do 15+ reps of toes 2 bar, lower the reps or go to hanging knee raises.

– row at a steady pace

– break wallballs into 2-4 sets

– shoot for continuous movement on db snatches

– toes 2 bar complete in sets of 4-5 or more.

– There are 11 transitions in this workout, not including any breaks we take during the movements. If you take 5 seconds to get to each movement thats a total of almost an entire minute added onto your time.

CrossFit Evergreen – CrossFit

View Public Whiteboard

Warm-up

See Coach’s board.

SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs
– you pick the weight

– you pick the abs

Rx+ = 400 abs (100 abs between each set)

SEAL Crusher Part 2 (Time)

4 sets of 15 reps (goal = unbroken)

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

cash out:

– 100 abs
– you pick the weight

– you pick the abs

Rx+ = 400 abs (100 abs between each set)

SEAL Crusher Part 3 (Time)

4 sets of 15 reps (goal=unbroken)

– Bulgarian split lunges (both legs)

– calf raises (straight, toes out, toes in)

– rear lunges

– strict press (alternate in front of and behind neck)

– front/side delt raises

– rear delt raises

cash out:

– 100 abs
– you pick the weight

– you pick the abs

Rx+= 400 abs (100 abs between each set)

SEAL Crusher Part 4 (Time)

4 sets of 15 reps (goal=unbroken)

buy-in 500m Bike or run

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

– 100 abs

– 200m bike or run

cash out:

– 500m
– you pick the weight

– you pick the abs

SEAL Crusher Part 5 (Time)

4 sets of 15 reps (goal = unbroken)

buy-in: 500m row or run

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

– 100 abs

– 200m row or run

cash out:

– 500m row or run
– you pick the weight

– you pick the abs

SEAL Crusher Part 5 (Time)

4 sets of 15 reps (goal = unbroken)

buy-in: 500m row or run

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

– 100 abs

– 200m row or run

cash out:

– 500m row or run
– you pick the weight

– you pick the abs

SEAL Crusher Part 6 (Time)

4 sets of 15 reps (goal=unbroken)

buy-in 500m ski or run

– Bulgarian split lunges (both legs)

– calf raises (straight, toes out, toes in)

– rear lunges

– strict press (alternate in front of and behind neck)

– front/side delt raises

– rear delt raises

– 100 abs

– 200m ski or run

cash out:

– 500m ski or run
– you pick the weight

– you pick the abs

CrossFit Evergreen – CrossFit

View Public Whiteboard

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here

Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)

For total time:

15 front squats

30 sit-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 jumping pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 35 lb. for the front squats and thrusters

M: 45 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters Scaled (Ages 55+) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click here