CrossFit Evergreen – CrossFit
CFE INSPIRE
“What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.
Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Pull-ups (Strict Pull-ups
Max Unbroken Strict Pull-ups
)
– Athletes can hang on the bar between reps but both hands must remain on the bar.
– As soon as the athlete cannot get their chin over the bar or their feet touch the ground, the set is complete.
– Reps should be performed with a double overhand grip.
– Score: Total Reps
Warm Up
15 Second Hang From Bar
15 Scap Retractions
10 Ring Rows
1-3 Strict Pull-Ups
Rest 2-3 Minutes Before Going For Max Set
Modifications
– Chin-Ups
– Ring Rows
– Banded Pull-Ups
– Inverted Barbell Rows
Overhead Squat (Overhead Squat
Build To A Heavy Set of 10
)
– The barbell should come from a rack.
– Reps must be completed unbroken.
– We aren’t necessarily looking to PR but if it’s there, go for it!
– We suggest performing no more than 3 attempts (3 sets of 10).
– Score: Heaviest set of 10.
Girl On Fire (Time)
“Girl on Fire”
For Time:
50/40 Calorie Echo Bike
5 Rounds of “Cindy”
30/24 Calorie Echo Bike
3 Rounds of “Cindy”
10/8 Calorie Echo Bike
1 Round of “Cindy
1 Round of “Cindy”:
5 Pull-ups
10 Push-Ups
15 Air Squats
– Overview: This workout should allow athletes to push the pace on their rounds of “Cindy” as well as get outside their comfort zone on the Echo Bike.
– Echo Bike: The first bike should take 4:00 or less.The second bike should take 2:30 or less. The last bike should take 1:00 or less.
– “Cindy”: The pull-ups may be performed with or without a kip. Athletes should be able to perform each round of “Cindy” in 1:00 or less.
– Score: Total time it takes to complete the workout.
– Ladies can aim to hold around 10 calories a minute on the echo bike. Guys can aim to hold around 12 calories a minute. Having these numbers can help you stay focused on your bike pace during this workout.
– Let’s aim for speedy transitions on the rounds of “Cindy.” The goal here is to go unbroken on the pull-ups, perform the push-ups in 1-2 sets, and to find a fast, steady pace on the air squats.
50/40 CALORIE ECHO BIKE
– Reduce Calories
– 50/40 Cal Assault Bike or Ski
– 63/50 Cal Bike Erg or Row
– 800m Run
– 32 Shuttle Runs (25ft. Down + 25ft. Back)
30/24 CALORIE ECHO BIKE
– Reduce Calories
– 30/24 Cal Assault Bike or Ski
– 40/32 Cal Bike Erg or Row
– 400m Run
– 16 Shuttle Runs (25ft. Down + 25ft. Back)
10/8 CALORIE ECHO BIKE
– Reduce Calories
– 10/8 Cal Assault Bike or Ski
– 12/10 Cal Bike Erg or Row
– 200m Run
– 8 Shuttle Runs (25ft. Down + 25ft. Back)
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
AIR SQUATS
– Reduce Reps
– Box Squats