CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
We sprint into the water.
Ski, Abs, Bench Accessory (Time)
Ski + Hollow Body Hold + Bench
For Time [15 Minute Cap]:
30-20-10 Calorie Ski Erg
20-15-10 Hollow Body Hold with Lat Pulls
15-10-5 Bench Press
Lat Pulls: Banded with PVC Pipe
Bench Press: Bodyweight (Stay at or below 75% of 1RM here)
– Athlete can hold hollow body while pulling down on banded lat pulls, or have one foot down to help stabilize.
– Athletes should reduce the loading on the barbell if their bodyweight is over 75% of their 1RM Bench.
– Each round the reps/distances will decrease. Round one is 30 cals, 20 HB Lat Pull, 15 bench. Round 2 is 20 cals, 15 HB Lat Pull, 10 bench. Round 3 is 10 cals, 10 HB Lat Pull, 5 bench.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications
30-20-10 CALORIE SKI
– 30-20-10 Calorie Echo or Assault Bike
– 30-20-10 Air Run
– 42-28-14 Cal Row or Bike Erg
– 42-28-14 10m Shuttle Runs
HOLLOW BODY LAT PULLS
-Reduce Reps
-Reduce tension or no band just use pvc pipe
-just do the seconds of a hollow body hold arms up or at your sides.
BENCH PRESS
– Reduce Reps
– Reduce Loading (75% BW or 50% BW)
– Sub Dumbbells
Four Round Shuffle (Time)
4 Rounds For Time:
30 Sit-ups
20 Push-Ups
300ft. Shuttle Run (6 x 50ft.)
10 Strict Pull-ups
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.
– Let’s make the main focus today to move REALLY well on the push-ups and pull-ups. Speed is less important than hitting a full range of motion.
– You can go as hard or as easy as you’d like during this workout.
– Score: For Time
Warm Up
10 Sit-Ups
5 Knee Push-Ups
5 Push-Ups
100ft. Shuttle Run
10 Scap Retractions
5 Kip Swings
3 Strict Pull-Ups
Modifications
SIT-UPS
– Reduce Reps
PUSH-UPS
– Reduce Reps
– Elevate Hands
SHUTTLE RUN
– Reduce Distance
– 12 Cal Row, Bike, or Ski
– 200m Run
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows