CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Pull Up Work Week 2 (No Measure)
Barbell Bent Over Row
3 x 10
MRx: 45/35, Rx: 65/55, Rx+: 85/75
Hollow Hold on Rig or on floor
3 x :30 Sec
Back Squat (Back Squat
5 Sets [Building To Heavy]:
3 Back Squats
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 80%
)
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– Score: Heaviest Set of 3
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
*Build to 80%
MODIFICATIONS
– Box Squat
– Front Squat
Severance Package (Time)
“Severance Package”
7 Rounds For Time (18 Minute Cap):
7 Chest to Bar Pull-ups
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.
– Chest To Bar: Reps should take 30s or less to complete.
– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.
– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s aim for 1-2 sets on the chest to bar pull-ups.
– Let’s aim to hold on for unbroken sets of each dumbbell movement.
– After the last front squat, place 1 dumbbell on the floor. Then complete the push jerks by completing 7 on your right side, switching arms, then completing 7 on your left side.
– If you need to break somewhere, try to break either the chest to bar into more sets or take a break after the last front squat.
MODIFICATIONS
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
DUMBBELL FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
– Sub Barbell
– 2x Air Squats
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
– Sub Barbell
– Push-Ups