CrossFit Evergreen – CrossFit
CFE INSPIRE
“Think like an immigrant. Act like an artisan.”
To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.
To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.
Can you list 3 things you did yesterday that you are proud of?
Work Hard, Play Hard (Time)
5 Rounds For Quality:
10 Single Dumbbell Devil’s Press
20 AbMat Sit-ups
30 Single Dumbbell Box Step-Ups (24″/20″)
Dumbbells: MRx:30/15, Rx: 40/25, Rx+: 50/35
– 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 dial in our technique on the box step-ups and devil’s presses. Try to see if you can smooth out your dumbbell cycling on the devil’s presses as well as nail the footing on the box step-ups.
– Switch arms every rep on the devil’s press. Hold the dumbbell any way you’d like for the box step-ups. There is no requirement to switch hands/sides.
– You can go as hard or as easy as you’d like during this workout.
– Score: Total Time for all 5 rounds
Warm Up
8 Alternating Dumbbell Deadlifts
8 Alternating Dumbell Snatches
8 Burpees
8 Devil’s Presses
10 Abmat Sit-Ups
8 Box Step-Ups
8 Dumbbell Box Step-Ups
Modifications
SINGLE DUMBBELL DEVIL’S PRESS
– Reduce Loading
– Reduce Reps
– Sub Burpees
– Sub Kettlebell Swings
SIT-UPS
– Reduce Reps
DUMBBELL BOX STEP-UPS
– Reduce Box Height
– Reduce Loading
– Dumbbell Reverse Lunges
Skill Practice (AMRAP – Reps)
Skill Practice
https://ctstorageprod.blob.core.windows.net/videos-coaching/pistols-scaling.mp4
10 Minutes of Jump Rope or Single Leg Skill Practice
OPTIONS
* Single Leg Squats – Pistols
* Pull Ups
* Double Unders
* TTB
– Choose one for today that you believe will benefit you most as an athlete! We’ll practice skills all year, so there is no right or wrong.
– Score: Enter number of reps/attempts completed and record what you did/how you did them in your notes so you can keep track throughout the year.
Modifications
– Single Leg Squats To A Box
– Single Leg Squats Off A Box
– Pole Assisted Single leg Squats