CrossFit Evergreen – CrossFit

CFE INSPIRE

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

Deadlift (AMRAP – Reps)

[All Percentages Based Off 1RM Deadlift] 
1 Set of 5 @ 55%
1 Set of 5 @ 63%
1 Set of 10 @ 68%
1 Set of 10+ @ 68%

Rest 1-2 Minutes Between All Sets.
Score: max reps at 68% 10+

Reps are touch and go, no rest at the bottom.

Hell N Back (Time)

“Hell N Back”

3 Rounds For Time:
400 Meter Run
21 Deadlifts MRx: 115/75, Rx: 155/105, Rx+: 185/135
12 Chest to Bar Pull-ups

Time Cap: 15 Minutes

– Feel: This workout should feel like the classic CrossFit workout “Helen.” The bar should be light enough to question going for unbroken sets and the pull-ups will have athletes feeling their grip.

– Run: The 400m runs should take less than 2:15 each round.

– Deadlifts: The deadlifts should take less than 1:30 each round. Loading should not exceed 60% of your 1RM deadlift. 

– Chest To Bar Pull-Ups: The pull-ups should take less than 1:15 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.
– Let’s run at a pace that allows us to push the inside movements (deads & C2B).

– Aim for 1-2 sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer that we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

DEADLIFTS

– Reduce Reps/Loading

– Dumbbell Deadlifts

– Kettlebells Deadlifts

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Chest To Bar

– Strict Chest To Bar

– Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

Skill Conditioning (AMRAP – Reps)

Skill Conditioning

3 Rounds For Total Reps:
1-2-3 Minute Echo Bike Calories
1 Minute Max Handstand Walk Segments (25ft.)

Total Time: 9 Minutes

– Athletes should aim for the same number of calories per minute. 

– The HSW segments must be completed unbroken to count toward your score.

– Score: Total fully completed HSW segments.

MODIFICATIONS
ECHO BIKE 
– Assault Bike
– Bike Erg
– Ski
– Row
– Run
– Shuttle Runs

HSW SEGMENTS
– Reduce Segments
– Remove Minimum Unbroken Distance
– Sub Dumbbell Overhead Carry
– Wall Walks
– Handstand Shoulder Taps