CrossFit Evergreen – CrossFit
CFE INSPIRE
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But… do we really?
Think back to a moment of *uncertainty*. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.
Bench Press (Bench Press
Build To A Heavy Single
)
– 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.
– Score: Heaviest Successful Single
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building hitting 1 rep at a time until you reach your heavy single.
Modifications
– Reduce Percentages
– Floor Press
– Sub Dumbbells
“Point Break” (4 Rounds for reps)
“Point Break”
AMRAP 3 x 4 Rounds:
-75 Double Unders
-15 Dumbbell Thrusters Mx: 30/15, Rx 40/25, Rx+: 50/35
-Max Gymnastics Reps
Rest 1 Minute Between Rounds.
Chest to Bars: 1 Point
Bar Muscle-ups: 2 Points
Ring Muscle-ups: 3 Points
– Overview: In this interval style workout, athletes will buy into each AMRAP with 75 double unders and 15 dumbbell thrusters. In the remaining time they will accumulate as many gymnastics reps as they can. Athletes will be rewarded based on the difficulty of the gymnastics.
– Gymnastics Reps: Athletes can switch what type of gymnastics movement they are doing at any time. If you do 5 ring muscle-ups (15 points), 5 bar muscle-ups (10 points), and 5 chest to bar (5 points), you score for that AMRAP would be 30.
– Double Unders: Less than 1:15 to complete.
– Thrusters: Less than 1:00 to complete. Performed with a pair of dumbbells. Reps should be completed in 1-2 sets each round.
– Score: Enter reps (points) accumulated each round. Overall score will be the sum total.
– Let’s aim for unbroken double unders to begin each round.
– If we can hang on for unbroken thrusters, let’s do it in order to maximize our time for the gymnastics. 2 sets works great if you are worried about how the dumbbells may affect your gymnastics.
– The gymnastics will depend on your ability but let’s see if we can hop up and get at least 1 set of ring muscle-ups each round, even if that means only doing 1! From there, we can move to the pull-up bar and get what we can there.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 1.5x Single Unders
– Plate Hops
– 60s Effort On Any Machine
DUMBBELL THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell Thrusters
– 2 x Air Squats
RING MUSCLE-UPS
– Strict
– Bar Muscle-Ups
– Jumping Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Ring Dips
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses
BAR MUSCLE-UPS
– Banded BMU
– Jumping BMU
– Chest To Bar Pull-Ups
– Pull-ups
– Double Dumbbell Devils Presses
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows