CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Bench Press (Bench Press
Build To A Heavy Set of 5
)
– Barbell should be taken from a rack.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
– The 5 reps need to be completed unbroken to count.
– We aren’t necessarily looking to hit a PR today but if it’s there, go for it!
– We recommend no more than 3 attempts at your heavy set of 5.
– Score: Enter heaviest set of 5 for today.
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 until you are ready to make your first attempt at a heavy set of 5.
Modifications
– Reduce Percentages
– Floor Press
– Sub Dumbbells
Power Up (AMRAP – Rounds and Reps)
AMRAP 20:
300 Meter Run
3 Rope Climbs
200 Meter Run
6 Handstand Push-ups
100 Meter Run
9 Burpees
– Overview: The goal of today’s active recovery is to just move and sweat at a light-moderate intensity. We’ll also get a little but of some skill training in today.
– Run: The first run each round should take roughly 1:30, the second run should take roughly 1:00, and the last run each round should take roughly 30s.
– HSPU: Should be completed in no more than 2 sets. Reduce reps or modify the movement if needed. Kipping is permitted.
– Score: Rounds and Reps. Each 100 M = 1 Rep.
Modifications
100 METER RUN
– Reduce Distance
– 125m Row
– 100m Ski
– 250m Bike
– 75m Air Run
200 METER RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
300 METER RUN
– Reduce Distance
– 375m Row
– 300m Ski
– 750m Bike
– 225m Air Run
ROPE CLIMBS
– Reduce Reps
– Half Rope Climbs
– Ring Rows
– DB Plank Rows
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
BURPEES
– Reduce Reps
– Half Burpees
– 15 Box Jumps
Stretches (No Measure)
– Couch Stretch :30 seconds per leg
– Pigeon Stretch :30 seconds per leg
– Puppy Pose with Frog legs Stretch: 30 seconds
– Scorpions: 30 Seconds each side
-Banded Hamstring Stretch :30 seconds per leg, per position