CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
Shoulder Press (Strict Press
3 Sets:
2 Reps @ 85-90% of 1RM Strict Press
*Rest As Needed Between Sets
)
– Just regular strict presses today. No pauses or tempos.
– Score: Enter heaviest set.
Prep
10 Empty Barbell Strict Presses
2-3 Light Reps
2-3 Moderate Reps
Ring Dips (Strict Ring Dips
Complete 1 Unbroken Set For Reps
)
– Retesting today to see if we can beat last week.
– If you cannot complete 10+ reps unbroken, select a variation from the substitutions that allows you complete 10+ reps.
– Score: Total reps
Prep
Practice 2-3 reps.
Modification
– Use A Band
– Bar Dips
– Box Dips
Three Dimensional (Time)
“Three Dimensional”
https://ctstorageprod.blob.core.windows.net/videos-coaching/toes-to-bar-head.mp4
For Time:
30 Toes to Bar
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Rest 2 Minutes
30 GHD Sit-ups
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Rest 2 Minutes
30 AbMat Sit-ups
10 Cal. Bike
20 Bar-Facing Burpees
10 Front Squats
Weighted AbMat SitUps MRx: 25/15, Rx: 35/25, Rx+: GHD
Barbell: MRx: 95/65, Rx: 105/75, Rx+: 115/85
– Conditioning Category: High Threshold
– Score: Time it takes to complete the workout.
– With 2 minutes of rest separating each segment of the workout, we can aim to push a little harder on each of these movements than we normally do.
– We can approach the toes to bar in a few different ways: one big set + smaller sets (i.e. 20 then 6 sets of 5), sets of 10 from the start, or sets of 5 from the start. Let’s try to chalk as few times as possible here and be urgent about getting back up onto the bar.
– Let’s bike at a pace just outside our comfort zone on each of these segments.
– Find a steady consistent pace on the burpees. Let’s make it our goal to just stay moving here.
– See if you can hold onto the barbell on the front squats. Aim for 1-2 sets here.
– For the GHDSU and the abmat sit-ups, let’s settle into a fast but smooth pace.
– Focus on fast transitions from movement to movement.
Prep
5 Toes to Bar
5 GHDSU
5 AbMat Sit-Ups
3 Cal. Bike
3 Bar-Facing Burpees
3 Front Squats
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– AbMat Sit-Ups
AbMat Sit-Ups
– Reduce Reps
10 CAL. BIKE
– Reduce Distance
– Sub Any Other Machine
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Burpee To Target
– Regular Burpees
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells