CrossFit Evergreen – CrossFit

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger

As you work on each element of a work out, remember you are training in every moment. When it’s hard, you are building a stronger you. When you feel slow, you are pushing forward, constantly moving to complete the task. When you struggle to Rx or PR, your resolve to show up, keep training, trying and iimproving, makes you stronger physically and mentally.
Results are in moments, we do 2 more reps in that last 2 seconds, 2 more pulls in that row, 2 more minutes on that run…

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Warm-up

Mobility: (about 10 minutes)

– 2 minutes on any erg or a lap

– 10 scorpions

– 10 pvc pass throughs

– 10 pvc Good Mornings

– 5 inchworm to push-ups

– 1-2 min of:

– spiderman lunge twist (both sides)

– banded 3-way shoulder stretch

– banded hamstring stretch (both sides)

– jump rope

Gymnastic Stamina – double unders (AMRAP – Reps)

4 two minute rds of 1:30 work, :30s rest

– 8 burpees

– max double unders in remaining time
(about 10 minutes)

Stimulus:

– these movements will help improve our shoulder stamina.

– Your score is the total number of du’s or singles you do across all four rds.

Modifications as needed.

UFO (Calories)

3 five min. AMRAPS, with 5 min rests

(25-30 minutes)

1st AMRAP:

– 200′ walking lunges

– 200m plate run 35/15

– max cal row w/ time remaining

Rest 5 minutes

2nd AMRAP:

– 100′ single db front rack walking lunge 35/20

– 200m plate run 35/15

– max cal row w/ time remaining

Rest 5 minutes

3rd AMRAP:

– 50′ double db front rack walking lunges 35/20

– 200m plate run 35/15

– max cal row w/ time remaining
Stimulus:

– with a 1:1 work/rest ratio we target our aerobic power.

– with the longer rest, we are primed to train faster during the working period.

– Ideally, you should have at least 1 minute on the rower for each rd.

– Your score is the total number of calories rowed over all three rds.

Modifications:

– 200′ unweighted walking lunges

– others as needed

CrossFit Evergreen – CrossFit

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Warm-up

Mobility (about 10 min)

– 1-2 min lying front rack stretch

– 1-2 min couch stretch (each side)

– 1-2 min pigeon stretch (each side)

Barbell warmup (empty or very light)

– 5 Good mornings

– 5 back squats

– 5 elbow rotations

– 5 strict press

– 5 Romanian deadlifts

– 5 front squats

Pipe Down (Time)

– 21 power cleans 12/9 HRPU

– 15 power cleans, 12/9 HRPU

– 9 power cleans, 12/9 HRPU

Directly into:

– 21 push press, 9 T2B

– 15 push press, 9 T2B

– 9 push press, 9 T2B

Barbell: 65/45 lb.
15-20 min (with setup)

Stimulus:

– Today’s workout is light on purpose.

– Use the same weight for everything, a single bar.

– Should be able to do 21 reps (when fresh) at the weight you choose.

– Your score is total time for both couplets.

Modifications:

– reduce weight

– db cleans

– regular push ups

– knee push ups

– floor abs

Aerobic Capacity (3 Rounds for time)

On the 6:00 x 3 rounds:

– 16/12 Echo bike

– 24/18 cal row
Stimulus:

– This is purely about breathing and aerobic capacity.

– Try to finish each round in 4 minutes or less, leaving 2 minutes for rest.

– Try to be consistent on your pacing.

Modifications as needed.

CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams

How does an echo start?

With a tiny sound, one that by itself might not even be noticeable. Shortly thereafter that soft sound comes back as an echo. The echo can build upon itself, over and over again. Before we know it it’s impossible to ignore.

This is called the “changing of the echos.” It starts with a single tiny noise. Will we start one today? We should…..

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Warm-up

(About 10 minutes total)

2 minutes warm up on any erg or lap around the building

Activation:

– 5 inchworms to push ups

– 5 wall balls

– 5 air squats (with 3 sec hold in the hole)

– 10 pass throughs

– 10 reverse pass throughs

– 10 Good Mornings

Paused Front squat complex (score heaviest set)

6 sets of 2: EMO2M (12 minutes)

– 1 pausing front squat (2s in the hole), quickly stand

– 1 front squat

Based on 1RM front squat

Target %:

set 1 – 60%

set 2 – 63%

set 3 – 66%

set 4 – 69%

set 5 – 72 %

set 6 – 75%
stimulus:

– % may not seem too high, but the 2s pause will increase intensity

– maintain great form, elbows up, bar resting on body against your throat, nit held in your hands

Modification: back squats

Dodgeball (Time)

With a 25 min. time cap

10 rds:

– 10 wallballs 20/10 – both to 9′ target

– 200m run
Stimulus:

– Expect this to take 15-20 minutes

– Time cap is 25 minutes.

– Run the newer 200m route

Run:

– 20/16 echo bike

– 250m row

CrossFit Evergreen – CrossFit

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Back & Bi’s CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 cal bike

– db row (both arms) Rx: 10 reps, Rx+ 15 reps

– bb bent over row

– 10/15 cal ski

– db curl (any style, regular, reverse, hammer) Rx: 10 reps, Rx+: 15 reps

– bb curl

– any ab movement

CrossFit Evergreen – CrossFit

“Well done is better than well said.” Benjamin Franklin

Talk is cheap. Anyone can talk, Only the few choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how to do something better.

Pause in that moment. “Ductus Exemplo” is Latin that translates to read “Lead by example.” Actions always speak louder than words.

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Warm-up

Take about 10 minutes to do:

– banded triceps stretch (each arm)

– hamstring stretches

– butterfly stretch

– 5 Inchworms to push ups

– 5 air squats (3 sec hold at the bottom)

– 10 PVC pass throughs

– 10 PVC good mornings

– 200m easy row

Oly Primer – Snatch Complex

3 sets: (5 – 10 minutes)

– 3 muscle snatches (from the floor)

– 3 hang power snatches

– 3 OH squats

Set #1 35% of 1RM Snatch

Set #2 40% of 1RM

Set #3 45% of 1 RM
Stimulus:

– Use this complex to be sharp and precise

– Perform each complex set unbroken

Modifications:

Cleans and front squats (to box)

Oly Heavy – Snatch

5 Sets of 1 power snatch EMOM (5 minutes)

Set 1 – 65% of 1RM Snatch

Set 2 – 69%

Set 3 – 73%

Sets 4 & 5 – 77-80%
Stimulus:

– Work at your pace, within the time given.

– Record all 5 lifts

– Try to use the % to work through this complex.

Modifications:

Power cleans

Litter Box (Time)

3 rds of:

– 3 burpee box jumps/step ups 24/20

– 6 double db squats 35/20 lbs

– 9 deadlifts 95/65

then

– cal row 30/24

then 3 rds of

– 3 burpee box jumps/step ups 24/20

– 6 double db squats 35/20 lbs

– 9 deadlifts 95/65

then

– cal row 30/24

then 3 rds of:

– 3 burpee box jumps/step ups 24/20

– 6 double db squats 35/20 lbs

– 9 deadlifts 95/65
Stimulus:

– Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a pretty balanced workout.

– the small numbers and lighter weights allow for larger unbroken sets.

– We expect this to take 15-25 minutes.

– Box step ups are considered Rx.

Modifications:

– reduce reps, weight or box size

– 40/30 calories on Echo Bike or ski erg

– 600m run instead of row

CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen, instead choose. Decisions = Destiny.

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Mobility

1 – 2 minutes for each: (20-25 min.)

– puppy pose

– shoulder to floor

– wrist stretches

– couch stretch

– pigeon pose

– butterfly

– pike

– straddle

– kneeling split

Metcon (AMRAP – Rounds and Reps)

Optional Active Recovery (meaning if you’re super sore, pass or do easy)

20 min. AMRAP:

– 800m run

– 50′ single db OH walking lunge (each arm)

– 30 Abmat sit ups

– 10 strict pull ups
Stimulus:

– This should be completed at a lower end intensity and steady pace.

– Choose a db weight that easily allows for an unbroken lunge walk.

Modify as needed