CrossFit – Wed, Aug 23

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Push Jerk (Push Jerk

5 Sets [Building to Heavy]:
5 Push Jerks

*Rest 1 Minute Between Sets
*Start First Working Set @ 65- 70%
)

– Barbell can be taken from a rack, blocks, or the floor.

– Reps must be completed unbroken each set.

– Score: Enter heaviest set of 5.

MODIFICATIONS

– Push Press

– Split Jerks

– Sub Dumbbells

Clawfoot (AMRAP – Rounds and Reps)

“Clawfoot”

AMRAP 15:
7 Toes to Bar
5 Dumbbell Thrusters
30 Double Unders

DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: With low numbers of reps, athletes can expected to complete lots of rounds in this 15 minute workout. Pacing will be key.

– Toes To Bar: Reps should take 30s or less to complete.

– DB Thrusters: Reps should take 20s or less to complete.

– Double Unders: Reps should take 40s or less to complete.

– Score: Rounds + Reps
– Let’s aim for 1-2 sets of toes to bar each round. If you need to break, try to keep that break 10s or less.

– Complete the thrusters in unbroken sets. If you need to catch your breath, pause overhead or in the front rack.

– Aim for 1-2 sets on the double unders. Try to keep the shoulders and hands down to help stay relaxed.

– We’ll do a timed practice round to get a feel for how we should pace this 15 minute workout.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DUMBBELL THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Front Squats

– Push Presses

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine