CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?
Let character be what defines us. Let it be our loudest statement.
Bar Muscle-ups (Bar Muscle-up Benchmark
Max Unbroken Bar Muscle-ups
)
– Athletes will need to keep their hands on the bar throughout.
– Athletes will need to remain locked out on top of the bar (no resting on the hips or stomach.
– If you max set is less than 5, use a band, complete a max set of chest to bar, or take 10 minutes to just purely practice.
– Score: Total reps completed.
Warm Up
20s Dead Hang
10 Kip Swings
10 Scap Retractions
5 Strict Pull-Ups
5 Kipping Pull-Ups
3 Chest To Bar
1-3 BMU
Modifications
– Banded BMU
– Chest To Bar
– Pull-Ups
– Feet Elevated Ring Rows
Power Clean Sets (Time)
Power Clean
For Time:
15-12-9-6-3 Unbroken Power Cleans @ 60%
Rest As Needed Between Sets.
– Cleans must be caught above parallel.
– Sets must be completed unbroken. If you break, you’ll either need to begin that set over or mark your score as scaled.
– Score: Time. Record your weight in your notes
Modifications
– Hang Power Clean
– Sub Dumbbells
Floppy Disk (Time)
“Floppy Disk”
3 Rounds For Time:
400 Meter Run
20 Burpees
1/.8 KM Echo Bike
Time Cap: 20 Minutes
– Overview: Athletes should aim to move through this workout at their threshold pace.
– Run: Should be completed in 2:15 or less.
– Burpees To Target: Should be completed in 1:30 or less. Mark a line on the wall that is 6 inches above your reach or jump and tap a pull-up bar.
– Bike: Should be competed in 2:00 or less.
– Score: Total Time
– Athletes should run at a pace that will allow them to come in and get right to work on the burpees.
– The burpee to target is place where we can push in this workout.
– Let’s aim to ramp up our pace on the echo bike as we go.
Modifications
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
BURPEE
– Reduce Reps
– Half Burpees
– 20 Calorie Row
– 16 Calorie Ski
1000/800 METER ECHO
– Reduce Distance
– 500/400m Row
– 400/350m Ski
– 400m Run
– 300m Air Run