CrossFit Evergreen – CrossFit
CFE INSPIRE
“What you resist, persists”.
What would you think about if I told you to *not* to think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.
Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Bench Press (Bench Press + Rope Climb
1 Set For Quality:
1 Rope Climb + 15 Bench Press @ 55%
1 Rope Climb + 12 Bench Press @ 63%
1 Rope Climb + 9 Bench Press @ 72%
1 Rope Climb + 6 Bench Press @ 80%
1 Rope Climb + 3 Bench Press @ 88%
)
Rest 1 Minute Between Sets
– Rope climb reps should take :30 or less to complete. We should not be getting hung up on these too much.
– Athletes will move directly from their rope climbs to the bench.
– Barbell should be taken from a rack for the bench press.
– Bench press reps do not need to 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.
– Score: Enter the loading of your last set of 3 at 88%.
WARM UP
10 Push-Ups
5 Knees To Elbows On Rope
10 Empty Barbell Bench Press
5 Rope Pull-Ups
5 Light Bench Presses
1/2 Legless Rope Climb
Build to 55% hitting 3-5 reps each time you make a weight jump.
MODIFICATIONS
ROPE CLIMBS
– Reduce Height
– 1/2 Rope Climb
– 3 Strict Pull-Ups = 1 Rope
– 3 Toes To Bar = 1 Rope
– 4 Alternating Dumbbell Plank Rows = 1 Rope
BENCH PRESS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– Floor Press
Carried Away (Time)
“Carried Away”
https://ctstorageprod.blob.core.windows.net/videos-coaching/burpee-pull-ups.mp4
5 Rounds:
20/15 Calorie Bike Erg
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
20/15 Calorie Bike Erg
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
20/15 Calorie Bike Erg
10 Burpee Pull-ups
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 30 Minutes
– Overview: In this workout, athletes will be challenged to complete each round of biking and burpee pull-ups in roughly the same amount of time. Managing grip fatigue and proper pacing will be key factors in this workout.
– Bike: Each bike should take 1:30 or less to complete.
– Burpee Pull-Ups: The pull-up bar should be just outside your reach. If needed, use a riser, box, or plates to reduce the distance between you and the bar. Reps should take 1:00 or less to complete.
– Farmers Carry: Each carry should be completed with a pair of dumbbells and should take 4:00 or less to complete.
– Score: Total Time. If capped, add 1s for every incomplete rep. 100m = 1 rep.
– Out of the bike and the burpee pull-ups, let’s choose 1 of these movements to push and 1 of these movements to pace. Let’s see if we can complete each round in roughly the same amount of time.
– With longer farmers carry distances today, let’s break these up early and often. The longer we hold onto the dumbbells, the longer we will need to recover in order to carry the dumbbells a decent distance.
MODIFICATIONS
20/15 CALORIE BIKE ERG
– Reduce Cals
– 1:30 Time Cap
– 20/15 Cal Row
– 15/12 Cal Assault or Echo Bike
– 15/12 Cal Ski
– 15/12 Cal Air Run
– 300m Run
BURPEE PULL-UPS
– Reduce Reps
– Burpee To Target
– Pull-Ups Only
– Burpees Only
– 10 Burpees + 10 Ring Rows
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– 25 Farmers Carry Shuttles (25ft Out + 25ft Back = 1)