CrossFit Evergreen – CrossFit
CFE INSPIRE
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.
It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.
To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.
Even when every damn reason tells us we can’t… let’s go. That’s what we do.
The Comeback (Time)
“The Comeback”
For Time (18 Minute Cap):
50 Sit-ups, 50 Box Jumps
50 Sit-ups, 40 Dumbbell Push Jerks
50 Sit-ups, 300ft. Farmers Carry
50 Sit-ups, 20 Dumbbell Box Step-ups
Box: (24″/20″)
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Overview: In this chipper style workout, athletes will work through the list of movements being sure to pace themselves in a way that allows them to stay moving without any substantial breaks. Shoulder and grip fatigue will be major factors in this workout.
– Sit-Ups: Should be completed 2:00 or less.
– Box Jumps: Should be completed in 2:00 or less.
– Push Jerks: Should be completed with 2 dumbbells and take 2:00 or less to complete.
– Farmers Carry: Should be completed with 2 dumbbells and take 1:30 or less to complete.
– Box Step-Ups: Should be completed with 2 dumbbells held down by the sides and take 1:30 or less to complete.
– Score: Total time. If capped, add 1s for every incomplete rep.
MODIFICATIONS
SIT-UPS
– Reduce Reps
– Hollow Rocks
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 1.5 x Squat Jumps
DUMBBELL PUSH JERKS
– Reduce Reps/Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell
– Push-Ups
– HSPU
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– 45s Dumbbell Suitcase Hold
– 6 Shuttle Runs (25ft Out + 25ft. Back)
DUMBBELL BOX STEP-UPS
– Reduce/Remove Loading
– Kettlebell Box Step-Ups
– Dumbbell Reverse Lunges
– Empty Barbell Front Rack Box Step-Ups
– Single Dumbbell Box Step-Ups
– Goblet Squats
Mobility Rolls and Bands (No Measure)
Thoracic Opener
Lat Rolls
Glute Rolls
Calf Rolls
Banded Hamstring Stretches
Happy Baby
Corpse