CrossFit – Tue, Aug 1

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Pull Up Progression (No Measure)

BEGINNER
• Scapular pull-up: 3 sets x 10 reps
• Timed hang: 30 seconds × 3 reps (hollow body hold from bar or on ground)
ADVANCED
Descending Pull Ups
60 seconds Rest (or more) between sets
set 1: 5 Reps
set 2: 9 Reps
set 3: 7 Reps
set 4: 7 Reps
set 5: 9 Reps
 
During the descending training you’ll develop your strength and endurance better than while doing normal pull ups (because you would be doing only few of them). You will do more descends and will work your muscles more.
How to perform the exercise of descending:
Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pull up bar (with your chin just above it). Then get off the stool and descend slowly until your hands are straight. Repeat. You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend.
 
Week 1 focuses on recruiting the proper stabilizing muscles, etching a biomechanical pattern in your brain and body, while also training your tendons and ligaments to support the pull of your bodyweight on the bar and grip strength.

WARM UP
10-Torso Twist
10-Plank Cat/Cow (table top cat/cow)
10-Banana to Superman
10-Arm Circles (forward and back)
10-Banded Pull Downs
(Do at least this before attempting pull up progressions)
Beginners will do their reps and can attempt some descending pull ups.

Advanced can use beginning part to warm up.

We will process throughout the month doing different strength and core and pull up progressions. No measure. You keep track on the pull up board! Completed. Every day the progression will be posted. You can do some of these things at home if you miss a day.

30 days of PULL UP PROGRESSIONS!!

Your goal will be written on the pull up board. 1-10 pull ups for beginners. 30-50 pull ups for advanced!

Stronger Together!

Bench Press (Bench Press

Set 1: 10 Bench Press @ 45%
Set 2: 10 Bench Press @ 50%
Set 3: 5 Bench Press @ 55%
Set 4: 5 Bench Press @ 60%
Set 5: Heavy Set of 20 (~60% of 1RM)

Rest 1 Minute Between Sets)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– 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.

– Athletes should aim for 60% of their 1RM bench (or slightly higher) for their 20 rep.

– We recommend no more than 1 attempt at your heavy set of 20.

– Score: Enter your 20 rep bench only.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Even Keeled (Time)

“Even Keeled”

5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell SnatchesMRx:30/15,Rx:40/25,Rx+50/35

Rest 1 Minute Between Rounds
Time Cap: 27 Minutes

– Overview: Athletes should push the pace in this 5 round workout with there being built in rest between rounds. Let’s see if we can step outside our comfort zone a bit today and move a little faster than what we are typically comfortable with.

– Toes To Bar: Should take 45s or less to complete each round.

– Run: Should take 2:15 or less to complete each round.

– Dumbbell Snatches: Perform reps with 1 dumbbell. Alternate arms every rep. Reps should take 1:00 or less to complete each round.

– Score: Total time including rest.
– Let’s try to push for bigger sets of toes to bar since we’ll be coming off a 1 minute rest each round. See if you can complete all 12 reps in 1-2 sets.

– We can afford to push the run today since we will be able to catch our breath a bit on the snatches.

– Let’s aim for unbroken dumbbells snatches each round.

– In this 5 round workout, let’s see if we can hold the same pace each round or aim to ramp up speed each round.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches