CrossFit Evergreen – CrossFit

CFE INSPIRE

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

We won’t be fooled by how easy it can look for some.

As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.

Sometimes we’ll need action.

Sometimes we’ll need patience.

Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.

But everything we do – every rep – has a reason behind it.

We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:

Where do we want to go (focus), and how hard do we want to work for it (effort).

Strict Press (4 Rounds for weight)

Strict Press

4 Sets:
12 Strict Press @ 60%

Rest 1 Minute Between Sets.

– Barbell should come from a rack.

– The same weight should be used across all sets.

– Score: Enter weights used for each set (incase there is deviation). Overall score will be the lowest weight to incentivize using the same weight across.
WARM UP

30s Hang From Pull-Up Bar

30s Empty Barbell Overhead Hold

30s Empty Barbell Front Rack Hold

10 Empty Barbell Strict Press

With A Light Weight:

6 Strict Presses

With A Moderate Weight:

4 Strict Presses

Build to 60% and hit 4 reps each time you make a weight jump.

MODIFICATIONS

– Reduce Percentage

– Reduce Reps

Blitzen (Time)

5 Rounds:
20/15 Calorie Row
10 Thrusters MRx: 75/45, Rx: 95/65, Rx+:115/85

– This is a repeat workout from 1/15/21. There have been slight modifications made to age group tracks.

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

– Row: Should take less than 1:30 to complete each round.

– Thrusters: Loading should not exceed 65% of your 1Rm thruster. Barbell should come from the floor.

– Score: Total time it takes to complete the workout.
– Push the thrusters. Let’s aim for unbroken sets here.

– Pace the row. Let’s row at a pace that’s going to allow us to push the thrusters.

– Let’s try to make aggressive transitions back to the rower. Get it started quickly even if we aren’t at our workout pace for a few pulls.

MODIFICATIONS

20/15 CALORIE ROW

– Reduce Cals

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski Erg

– 20/15 Cal Bike Erg

– 250m Run

– 200m Air Runner

THRUSTERS

– Reduce Loading/Reps

– Front Squats

– Push Presses

– Sub Dumbbells