CrossFit Evergreen – CrossFit
CFE INSPIRE
“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
Deadlift (Deadlift
Build To A Heavy Set of 5
)
– Reps should be performed touch and go.
– Athletes should take no more than 3 attempts at their heavy set of 5.
– Score: Enter heaviest successful set of 5.
Warm Up
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep making weight jumps until you are ready to attempt your heavy set of 5.
Double Time (Time)
“Double Time”
5 Rounds For Time:
12 Deadlifts
9 Handstand Push-ups
60 Double Unders
MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Overview: In this sprinty triplet, athletes should aim to push the pace each round.
– Deadlifts: Loading should not exceed 50% of your 1RM deadlift. Athletes should be able to complete these reps unbroken every round.
– Handstand Push-Ups: Reps should be completed in 1-2 sets every round. Reps should take less than 1:00 to complete.
– Double Unders: Reps should take less than 1:30 to complete each round.
– Score: Total time it takes to complete the workout.
Modifications
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
DOUBLE UNDERS
– Reduce Reps
– 60 Plate Hops
– 90 Single Unders
– 1:00 Effort On Any Machine
– 200m Run