CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Lay Low (Time)

“Lay Low”

5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs (15ft.)
20 Dumbbell Bench Press
10 Shuttle Runs

Dumbbells-MRx: 30/15, Rx: 40/25
Time Cap: 30 Minutes

– Overview: Athletes should move through this workout at their threshold pace. Can you finish the bench presses in 2 sets or less each round?

– Sit-Ups: Less than 1:30 to complete each round.

– Rope Climbs: Less than 1:30 to complete each round.

– Dumbbell Bench: Less than 2:00 to complete each round.

– Shuttle Runs: 1 rep = 25ft out + 25ft back. Less than 1:30 to complete each round.

– Score: Total Time
Modifications

ABMAT SIT-UPS

– Reduce Reps

– 1:30 Time Cap

ROPE CLIMBS

– Reduce Reps

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DUMBBELL BENCH PRESS

– Reduce Reps

– Reduce Loading

– Barbell Bench Press

– Floor Press

– Hand-Release Push-Ups

SHUTTLE RUNS

– Reduce Reps

– 12/10 Cals On Any Machine

– 300m Run

– 20 Burpees

Stretch Time (No Measure)

Frog Stretch
Puppy Pose
Shoulder to Floor      
Kneeling Front Rack Stretch  
Pigeon Pose with Wrist Stretches
Scorpions
Figure 4 
Straddle Stretch
Pike
Knees to chest

Hold each pose for 3-5 deep breaths!