CrossFit Evergreen – CrossFit
CFE INSPIRE
“All progress depends on the irrational person.”
The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.
Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.
We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.
Deadlift (Deadlift
On the 3:00 x 4 Sets:
1 Rep @ 88%
*Percentage Based Off 1RM Deadlift
)
– Control the bar on the way down.
– Athletes should stick to given percentage as we will build off this in the coming weeks.
– Score: Enter weight used for all sets at 88%
Warm Up
With An Empty Barbell…
10 Good Mornings
10 Back Rack Reverse Lunges
10 Stiff Legged Deadlifts
Then…
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 1-2 rep to 88%
DomiNATE (AMRAP – Rounds and Reps)
“DomiNATE”
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks
MRx: 30/25, Rx: 50/35, Rx+: 70/50
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through these movements.
– Ring Muscle-Ups: Completed in less than 1:00.
– HSPU: Can be kipping or strict. Completed in less than 1:00.
– Dumbbell C&J: Completed in less than 1:00. Athletes should use 1 dumbbell and alternate arms every rep.
Score: Total rounds + reps.
– The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.
– Aim for unbroken sets of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let’s say, 10 rounds, that’s just over 3 minutes of resting over the course of the whole workout!
– We’ll aim for unbroken sets of HSPU as well, however, 1 break if needed might be a good way to save the shoulders early on.
– Take your time on the clean and jerks. No need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.
Modifications
RING MUSCLE-UPS
– Reduce Reps
– Strict Banded RMU
– JumpingRMU
– Bar Muscle-Ups
– Chest To Bar
– Pull-Ups
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
DUMBBELL CLEAN &JERKS
– Reduce Reps
– Reduce Loading
– Sub Barbell
Bike Trial (Calories)
https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-seat-height.mp4
For Total Completed Calories:
Minute 1: 3/2 Calorie Echo Bike
Minute 2: 6/4 Calorie Echo Bike
Minute 3: 9/6 Calorie Echo Bike
Minute 4: 12/8 Calorie Echo Bike
Minute 5: 15/10 Calorie Echo Bike
Minute 6: 18/12 Calorie Echo Bike
….
Add 3/2 Calories Each Round Until Failure
– Each minute athletes will add 3/2 calories.
– After the calories are completed, athletes will rest until the next minute begins.
– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.
– Each minute athletes will add 3/2 calories.
– After the calories are completed, athletes will rest until the next minute begins.
– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.
modifications
– Same Workout On Row, Assault Bike, Bike Erg, Ski Erg, or Air Runner
– 3,6,9… Shuttle Runs (25ft. = 1)