CrossFit Evergreen – CrossFit
CFE INSPIRE
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.
Bench Press (Bench Press
On the 2:30 x 6 Sets:
3 Bench Press (78-88%)
*Percentage Based Off 1RM Bench Press
)
– Athletes should stick to given percentage range as we will build off this in the coming weeks.
– Score: Enter Heaviest Set of 3 reps at 88%
make note of all weights used in each set.
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 to 78%
Bike Mixer (7 Rounds for time)
On the 3:00 x 7 Rounds:
1 KM Bike
10 Toes to Bar
– Conditioning Category: High Threshold. Athletes will move at their highest maximal sustainable pace throughout this workout.
– Bike: Completed in 2:10 or less.
– Toes To Bar: Completed in 1-3 sets in less than 40 seconds.
– Score: Total time it takes to complete each round. Overall score will be your slowest round.
– Athletes should pace the bikein a way that will allow them to hold on for big sets of toes to bar.
– If you are confident in your capacity to hold onto unbroken sets of toes to bar, this workout then becomes about how fast you can bikewhile still holding on for those unbroken sets.
– If you aren’t as confident in your ability to hold on for unbroken sets of toes to bar, let’s slow down the bikea bit so that you can give the toes to bar your best effort at 2-3 sets.
Modifications
1 KM BIKE
– Reduce Distance
– 500m Row
– 400m Ski
TOES TO BAR
– Reduce Reps
– Knees To Chest
– GHD Sit-Ups
– Sit-Ups