CrossFit Evergreen – CrossFit
CFE INSPIRE
“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all things that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
Pressing Complex (3 Rounds for weight)
Pressing Complex
[0:00-7:00]
Build To A Heavy Strict Press
[7:00-12:00]
Build A Heavy Set of 3 Push Presses
[12:00-15:00]
Build A Heavy Set of 5 Push Jerks
– Athletes can move on to the next lift early, but the 7, 5, and 3 minute windows are time caps for each lift.
– Barbell should be taken from a rack.
– Score: Heaviest successful lift for each movement.
Warm Up
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
Modifications
– Sub Dumbbells
– Sub Kettlebells
Grip and Trip (Time)
“Grip & Trip”
For Time:
21 Toes to Bar, 50 Double Unders
21 Chest to Bar Pull-ups, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Bar Muscle-ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Ring Muscle-ups, 50 Double Unders
Time Cap: 18 Minutes
– Conditioning Category: Grindy Threshold. Athlete should aim to move at their maximal sustainable pace while grinding through this grippy chipper.
– Toes To Bar: Athletes should be able to complete each round of toes to bar in sets of 3 or more.
– Chest To Bar: Athletes should be able to complete all reps in sets of 3 or more.
– Bar & Ring Muscle-Ups: Athletes should be able to complete sets of 3 or more unbroken when fresh to complete reps as prescribed.
– Double Unders: Reps should take less than 1:00 each round.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– GHDSU
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Plate Hops
– 1:00 of Practice
– 1:00 Effort On Any Machine
CHEST TO BAR
– Reduce Reps
– Banded
– 10 Strict
– Regular Pull-ups
– Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Chest To Bar
– Pull-Ups
– Alternating Dumbbell Plank Rows
RING MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Ring Dips
– Chest To Bar
– Pull-Ups
– Alternating Dumbbell Plank Rows