CrossFit Evergreen – CrossFit
CFE INSPIRE
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.
Bench Press (Bench Press
Set 1: 12 Bench Press @ 52%
Set 2: 10 Bench Press @ 61%
Set 3: 8 Bench Press @ 70%
Set 4: 12 Bench Press @ 55%
Set 5: 10 Bench Press @ 64%
Set 6: 8 Bench Press @ 73%
Rest 1 Minute Between Sets)
– Barbell should be taken from a rack.
– Reps should 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 the last set only.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
Build To 52%
MODIFICATIONS
– Reduce Reps
– Sub Dumbbells
– Floor Press
Machine Learning (Time)
“Machine Learning”
4 Rounds For Time (35 Minute Cap):
25 Burpees Over Rower
400 Meter Run
500/450 Meter Row
Rest 2 Minutes Between Rounds.
– Overview: In this cardio based workout, athletes will be challenged to push themselves through bigger chunks of burpees at a faster pace than they may feel comfortable.
– Burpees Over Rower: These burpees should be performed laterally to the rower. Reps should take 2:00 or less to complete each round.
– Run: The 400m run should take 2:15 or less each round.
– Row: The 500/450 meter row should take 2:15 or less each round.
– Score: Total time including rest.
– With 2 minutes of rest between rounds, we should try to push the pace on the burpees each round knowing that we will be going in to these relatively “fresh.”
– We can use the first minute/200m or so to catch our breath on the run. We should think of the run as more of a recovery than a place to push.
– When we hop on the rower, let’s try to ramp up our speed since we’ll be coming off that “recovery” run. Our goal should be to finish the row in 2:00 or less each round.
MODIFICATIONS
BURPEES OVER ROWER
– Reduce Reps
– Burpee + Step Over Rower
– Burpees Over Parallette
– Lateral Barbell Burpees
– Regular Burpees
400 METER RUN
– Reduce Distance
– 2:15 Time Cap
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
500/450 METER ROW
– Reduce Distance
– Time Cap
– 400/360m Ski
– 1,000/900m Bike
– 400m Run
– 300m Air Run