CrossFit Evergreen – CrossFit
CFE INSPIRE
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Weighted Pull-ups (Strict Weighted Pull-ups
Build To Heavy Set of 3
)
– Use a weight belt or squeeze a dumbbell between the legs.
– Reps should be completed unbroken.
– If you are unable add any weight, use bands.
– Athletes will build to a 3-rep max.
– Score: Enter Heaviest Set Of 3
WARM UP
3 Strict Pull-ups
3 Light Weight Strict Pull-Ups
Build To 3RM
MODIFICATIONS
– Banded Pull-Ups
– Feet Elevated Ring Rows
– Ring Rows
– Alternating Dumbbell Plank Rows
– Barbell Bent Over Rows
Dumbfounded (3 Rounds for reps)
“Dumbfounded”
3 Rounds x AMRAP 7:
40 Dumbbell Snatches
800 Meter Run
Max Rope Climbs (15ft.)
MRx: 30/15, Rx: 40/25, Rx+: 50/35
Rest 3 Minutes Between Rounds.
– Overview: In this interval style workout, athletes will be challenged to push the first 2 movements in order to bank some time for the rope climbs.
– Dumbbell Snatches: Reps should be completed in 1:30 or less. Athletes should switch hands every rep.
– Run: The 800m run should take 4:30 or less to complete each round.
– Rope Climbs: Each rope climb should take 30s or less to complete. 1 rep will be credited when the athlete touches the 15ft. mark with one hand.
– Score: Enter fully completed rope climb reps each round.
– Let’s see if we can hold onto the dumbbell for an unbroken set of 40. We are only on the dumbbell once each AMRAP so let’s really try to lean in here.
– Spend the first 100-200m ramping up your speed. From there, let’s see if we can pick up the pace for the middle 500m. The last 100m, let’s recover a bit and get ready for the rope climbs.
– Really put focus and effort into each foot clamp. A strong foot clamp means the feet will not slide as you stand making each rope climb more efficient.
MODIFICATIONS
DUMBBELL SNATCH
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
800 METER RUN
– Reduce Distance
-Time Cap
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
ROPE CLIMBS
– Reduce Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope