CrossFit – Thu, Aug 3

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Laziness doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.

It is a choice to be frustrated.

It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

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: 4 Reps
set 2: 9 Reps
set 3: 6 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)

Square Dance (AMRAP – Rounds and Reps)

“Square Dance”

AMRAP 20:
21 AbMat Sit-ups
15 Push Ups
9 Pull-ups
6 Shuttle Runs
3 Devils Press MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: Athletes will move through the majority of this workout at a sustainable pace. The biggest separators will be the push ups as well as the pull-ups. Pick one of these 2 movements to push today.

– Sit-Ups: Reps should take 1:00 or less to complete.

– Pull-Ups: Reps should take 1:00 or less to complete.

– Shuttle Runs: 1 Shuttle Run = 25ft. Out + 25ft. Back. Reps should take 1:00 or less to complete.

– Score: Rounds + Reps
WARM UP

10 AbMat Sit-ups

3 Push Ups

3 Pull-ups

3 Shuttle Runs

3 Burpees

DEVILS PRESS

– reduce weight/reps

– Burpees

– Thrusters

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell
Standing Figure Four
Cat/Cow
Frog Stretch
Plank to Scorpion Reach
Wrist Stretches
Seated Overhead Shoulder Stretch
Laying Down Knees To Side Stretch arms to T
Seated Neck Stretches
Shoulder Rolls/Shrugs