CrossFit Evergreen – CrossFit

CFE INSPIRE

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Can you list 3 things you did yesterday that you are proud of?

Bench Press (Bench Press

Set 1: 5 Bench Press @ 80%
Set 2: 5 Bench Press @ 80%
Set 3: 5 Bench Press @ 80%
Set 4: 5 Bench Press @ 80%
Set 5: 1 Bench Press @ 87%
Set 6: Max Bench Press @ 63%

* Rest 1 Min. Between Sets)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– Sets 1-4 should be performed at the same weight. The 5th set should be slightly heavier. The last set will be a drop 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 Reps Completed For Max Set

WARM UP

10 Push-Ups

10 Empty Barbell Bench Press

Build To 80%

Tippy Toes (Time)

“Tippy Toes”



10 Rounds For Time:

10 Toes to Bar

10 Burpees

100 Meter Run

*Repeat from 8.22.22

*Some Age Group Modifications Have Been Updated

– Conditioning Category: Threshold

– Each round should take between 1:30-2:00 minutes.

– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.

– The burpees should take less than 1:00.

– The run should take less than :45s.

– Score: Time
– Our main goal here is to hold on for big sets on the toes to bar.

– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

BURPEES

– Reduce Reps

– Box Jumps

– 45s Effort on Any Machine

100 METER RUN

– Reduce Distance

– 100m Ski

– 250m Bike

– 125m Row

– 75m Air Run

– 10 x 10m Shuttle Runs

Grunt and Go (Checkmark)

3 x 15 Reps:

– GHD Hip Extensions (Superman’s)

– Kettlebell Swings (Eye Level)

– Donkey Kicks