CrossFit Evergreen – CrossFit
CFE INSPIRE
“Give more. Give what you didn’t get. Love more. Drop the old story.”
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?
GHD Benchmark (Time)
GHD Sit-Up Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4
For Time:
100 GHD Sit-ups
Time Cap: 7 Minutes
– The standard GHD height is 40/37 inches for age groups 14-54 and 37/31 inches for age groups 55 and over.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Warm Up
10 AbMat Sit-Ups
10-15s Hang Upside Down On GHD
3-5 GHDSU
Modifications
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
Bike Rounds (Time)
Buy In: 1KM Bike
3 Rounds:
10 Bulgarian Split Squats
15 AbMat SitUps
20 Bench Press
25 Calf Raises
30 Second Superman Hold
Buy Out: 1KM Bike
For Time
Your Choice on Bench Weight
Mobility/Cool Down (No Measure)
Forward Bend w/ Reverse Prayer
Sumo Squat Press
Bow Pose
Straddle Fold
One Leg Bent Head to Knee
Cat/Cow