CrossFit Evergreen – CrossFit

Back by popular demand!
(and because we might be buried in snow and only the brave [sometimes questionable] will venture out!)

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Warm-up

100,000- pound Challenge (Weight)

“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine

JUST KIDDING! It’s not 100,000 lbs!

This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).

45 min. time cap

– start with 500m row, then work!

– at 10 min mark row 400m, work!

– at the 20 min mark row 300m, work!

– at 30 min, row 200m, work!

-at 40 min row 100m, work!

CrossFit Evergreen – CrossFit

1st 2021 Open workout and it’s variations

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2: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

21.: Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here

Crossfit Games Open 21.1 Teens RX (Ages 14-15) (Time)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Teens RX (Ages 14-15) click here

Crossfit Games Open 21.1 Foundations (Ages 16-54) (Time)

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Foundations (Ages 16-54) click here

Crossfit Games Open 21.1 Masters Scaled (Ages 55+) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Scaled (Ages 55+) click here

Crossfit Games Open 21.1 Teens Scaled (Ages 14-15) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Teens Scaled (Ages 14-15) click here

Crossfit Games Open 21.1 Equipment Free (Ages 16-54) (Time)

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Equipment Free (Ages 16-54) click here

21.1: Crossfit Games Open 21.1 Masters Foundations (Ages 55+) (Time)

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Foundations (Ages 55+) click here

Crossfit Games Open 21.1 Teens Foundations (Ages 14-15) (Time)

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Teens Foundations (Ages 14-15) click here

Crossfit Games Open 21.1 Masters Equipment Free (Ages 55+) (Time)

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Equipment Free (Ages 55+) click here

Crossfit Games Open 21.1 Teens Equipment Free (Ages 14-15) (Time)

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Teens Equipment Free (Ages 14-15) click here

CrossFit Evergreen – CrossFit

“You can’t build on top of success you don’t acknowledge.” Dallas Travers

There’s a dark side to being so driven. We can be focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work; where we were psyched, but only for mere seconds. before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven. That’s not where the ahrm comes from. The harm comes when we don’t celebrate our victories. We aim to live in a state of true “blissful disatis faction” Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a pat on the back, and more of a foundatiion that we build on, to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

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Warm-up

See Coach’s board.

Open 21.1 “Pre-Game” (No Measure)

AT 50% INTENSITY (WARM-UP PACE):

Part A:

– 3:00-5:00 light bike, row, ski, or run

Part B:

3 rounds:

– 3 strict pull ups

– 6 push ups

– 9 kb swings (light)

12/9 calorie row

– 15 abmat sit ups

– 18 air squats (to ball or box – gentle touch and go)

Part C:

– 3:00-5:00 light bike, row, ski, or run

Part D:

with an empty or very lightly loaded barbell

2-3 rds of:

– 5 Good Mornings

5 back squats

– 5 strict presses

– 5 stiff-legged dead lifts

– 5 front squats

Part E:

– 3:00-5:00 light bike, row, ski, or run
Stimulus:

– primer for tomorrow’s Open workout.

– warm-up like intensity, passing through common ranges of motion that will help us move better tomorrow.

– Here’s the goal: leave the gym better than when you walked in. That means we must control intensity, and choose an appropriate amount of volume in the above rounds.

CrossFit Evergreen – CrossFit

“If you aren’t going all the way, why go at all?” Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyeilding is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something, then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something, we go all in.

When we go to work, we show up to put in a championship performance. When we have family over for dinner, we show up to put in a championship performance. when we go to the gym to train ourselves, we show up to put in a championship performance!

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Warm-up

See Coach’s board.

Take 10 minutes to warm up properly

Quicksand (Calories)

5 rds:

3 min AMRAP of:

– 12 single dumbbell box step-ups 24/20

– 8 burpee box jump overs

– max calorie Echo bike

MRx:15/10, Rx: 25/20, Rx+: 50/35

Rest 1 min. between rds
– this is a sprint

– choose a db you feel comfortable going for unbroken sets

– db can be rested wherever you like

– score is total calories for all 5 rds

– with only a 1 min rest be careful not to spill all your energy too early

– a good goal is to try to get an extra calorie each rd.

Roll & Stretch

– plenty of time left in class to properly roll and stretch – especially if you are going to participate in the Open!

CrossFit Evergreen – CrossFit

Science has measured humans to have 20,000 genes. Some onions have 40,000. The idea of better or worse “gene pools” is a myth. True for our skin or hair color at birth, but not at all towards our potential in life.

Another “gene” controls that – it’s called epigenetics. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress. The great thing about epigenetics is that we’re all born with it. We just need to get after it.

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Warm-up

See Coach’s board.

Aftermath (Time)

50-40-30-20-10 calorie row

After each round:

– 10 deadlifts MRx: 135/105, Rx: 185/135

– 10 kipping HSPU MRx: “Aussies”

– 40 double unders (40 singles)
– deadlift weight should be something you can cycle for 10 reps unbroken every round.

– row at a pace that will allow you to get right on the deadlifts

– lots of transitions in this workout, focus on urgency between movements.

– keep the arms as relaxed as possible during double unders in order to save grip and shoulders.

Metcon (Time)

3 sets:

– 25 abmat sit ups RX+: GHD

– 25 hollow body/superman rolls
– doing both a hollow body into a superman counts as 1 rep

CrossFit Evergreen – CrossFit

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

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Warm-up

See Coach’s board.

Snatch Technique (on the 1:30 x 5 sets)

– 3 position muscle snatch

(at pockets, 1″ above knee and the floor)

– 3 OHS
– light loads across all sets

– set 1 – 35% 1RM snatch

– set 2 – 45%

Sets 3, 4, 5 – 45-55%

– Complete all 6 lifts as one complex before setting bar down.

All Over Again (AMRAP – Rounds and Reps)

15 min AMRAP of:

– 25 OHS

– 20 single db hang clean and jerks

– 15 toes 2 bar

OHS:

MRx: 45/35, Rx: 55/45, Rx+: 75/55

dumbbell:

MRx: 15/10, Rx: 25/20, Rx+: 50/35
– light loads throughout

– score rounds and reps