CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis

“Sally Up” (AMRAP – Reps)

Push ups
Challenge is set to the song “Flower” by Moby.

Whenever he says Sally up, you push up. Whenever he says down, you go down to a 90* elbow bend and hold there until he says up again. There are only 30 pushups, but you’re always holding at the bottom so it’s definitely tough. It’s basically a 3 minute push up plank hold with 30 pushups added.

Score : Number of push ups completed consecutively. (30 possible.)

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.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Nothing is impossible. The word itself says ‘I’m possible!'” — Audrey Hepburn

Back Squat (Back Squat

3 Sets:
2 Back Squats

• Start First Set At 60%
• Build Up To NO MORE than 80%
• Rest 1-2 Minutes Between Sets
)

– Overview: These are intended to be back-off sets meant to activate muscles and allow space for recovery.

– 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 at 76-80%

– I recommend doing the first set at 60%, the second set at 70%, and the third set at 76-80%.

WARM UP

With an empty barbell:

20 Back Rack Elbow Rotations

10 Good Mornings

5 Squat Jumps

3 Tempo Back Squats at 30%

3 Back Squats at 50%

Shake A Leg (Time)

“Shake a Leg”

For Time:

30 Toes to Bar

30 Front Squats, MRx: 75/55, Rx: 105/75, Rx+: 135/95

30/24 Calorie Echo Bike

On the Minute [Starting at 0:00]:

5 Bar-facing Burpees

Time Cap: 18 Minutes

– Overview: Today is a challenging conditioning piece that forces you to work with diligence. If your cycle rate slows too much, you pay for it by not being able to complete enough reps before being required to do more burpees.

– This should feel like a hard-paced threshold workout.

– Your burpees should always be crisp and be able to be completed in under 25 seconds.

– Toes To Bar: You should be able to complete 8-15 reps per minute.

– Front Squats: You should be able to complete 8-15 reps per minute.

– Echo Bike: You should be able to complete 5-12 calories per minute.

– Score: Total Time. If capped, add 1s for every incomplete rep.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– V-Ups

– Toes To As High As Possible

– Knees To Chest

– Hanging Knee Raises

– GHD Sit-Ups

– Sit-Ups

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Goblet Squats

– 60 Air Squats

– Back Squats

30/24 CALORIE ECHO BIKE

– 40/32 Calorie Bike Erg, Row, or Ski

– 400m Run

– 300m AirRunner

– 16 Shuttle Runs (1 rep = 25ft down & back)

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– Calories On Any Machine
– If you are good at toes to bar, focus on a fast cycle rate and going unbroken.

– If you are not good at toes to bar, do smaller sets to minimize the rest between sets. Never take a working set to failure. Small sets with short breaks will be better and allow for faster cycle time on the burpees.

– The same principles apply to the front squats.

– Do not hammer the Echo Bike if you believe you will be on it for more than 4 sets. It WILL affect your burpees too much. Pace wisely.

CrossFit Evergreen – CrossFit

Group warm up (No Measure)

Shaolin lunges 2 x 50 (25/25)

elephant walks 2 x 20 (10/10)

hip flexor/psoas stretch 4 x 30s

A core filled Saturday Chipper (AMRAP – Reps)

Do the following in order for time:

10 floor knee tuck to dragon flags

20 elbow plank, hip dips (each side)

30 push up & “scrunch”

40 hollow body hold db floor bench press MRx: 15/10; Rx: 30/20; Rx+: 35/25

50 db/kb bent over row alternating MRx: 15/10; Rx: 30/20; Rx+: 35/25 (25/25)

Rx: 40′; Rx+: 80′ monkey grip kb carry Rx: 70/53

50 weighted knee-in (knee tucks or frog kicks) 20/14

40 floor db skull crushers MRx: 15/10; Rx: 30/20; Rx+: 35/25

30 seated db curls MRx: 15/10; Rx: 30/20; Rx+: 35/25

20 standing db weighted oblique crunches (each side) MRx: 15/10; Rx: 30/20; Rx+: 35/25

300m run

CrossFit Evergreen – CrossFit

Group warm up (No Measure)

Shaolin lunges 2 x 50 (25/25)

elephant walks 2 x 20 (10/10)

hip flexor/psoas stretch 4 x 30s

A core filled Saturday Chipper (Time)

Do the following in order for time:

10 floor knee tuck to dragon flags

20 elbow plank, hip dips (each side)

30 push up & “scrunch”

40 hollow body hold db floor bench press MRx: 15/10; Rx: 30/20; Rx+: 35/25

50 db/kb bent over row alternating MRx: 15/10; Rx: 30/20; Rx+: 35/25 (25/25)

Rx: 40′; Rx+: 80′ monkey grip kb carry Rx: 70/53

50 weighted knee-in (knee tucks or frog kicks) 20/14

40 floor db skull crushers MRx: 15/10; Rx: 30/20; Rx+: 35/25

30 seated db curls MRx: 15/10; Rx: 30/20; Rx+: 35/25

20 standing db weighted oblique crunches (each side) MRx: 15/10; Rx: 30/20; Rx+: 35/25

300m run

CrossFit Evergreen – CrossFit

CrossFit Evergreen – CrossFit

Skill Practice (AMRAP – Reps)

Skill Practice

10 Minutes of Jump Rope or Handstand Walks

OPTIONS
* Handstand Walks
* Pull Ups
* Double Unders
* TTB

Make It A Double (Time)

“Make It A Double”

For Time:

21 Pull-ups

42 Double Unders

21 Front Squats

42 Double Unders

18 Pull-ups

36 Double Unders

18 Front Squats

36 Double Unders

15 Pull-ups

30 Double Unders

15 Front Squats

30 Double Unders

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 15 Minutes

– Overview: We’ve got a mostly gymnastics chipper with a little bit of time under a barbell to break it up today. How well do you know your gymnastics volume while breathing heavy and trying to hold a hard effort pace?

– Pull-ups: 1-3 sets, 1:00 or less of work.

– Front Squats: 1-2 sets.

– Double Unders: 1-2 sets, :40 or less of work.

– Score: Total time to complete work. Add :01 for each rep if time capped.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 63-54-45 Single Unders

– Plate Hops

– 42-36-30 Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 42-36-30 Air Squats
– Athletes should aim to move through this piece in 2 sets or less for each movement and keep their transitions smooth using this time to catch their breath.

– The reps are all low volume and get smaller as you go, so your pace should be increasing as you move through, playing it smart on the bigger sets so that you can give a solid, hard effort through the finish.

– The front squat is on the lighter side today, while this might normally tell us it should be a sprint pace, you may choose to use this as a time to catch your breath and reduce your heart rate for your next set of double unders and pull-ups.