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.
1 Mile Ski (Time)
1 Mile Ski
Brass Monkey (AMRAP – Rounds and Reps)
“Brass Monkey” https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-jump-height.mp4
AMRAP 10:
9 Push Jerks. MRx: 75/45, Rx: 95/65, Rx+: 115/85
30 Double Unders
9 Pull-ups
30 Double Unders
– Overview: This 10 minute AMRAP is all about managing grip and shoulder fatigue. Choosing a sustainable pace as well as a sustainable break up strategy will be a key component in this workout.
– Push Jerks: Barbell should come from the floor. The loading should not exceed 65% of your 1RM push jerk. Athletes should be able to complete these in unbroken sets throughout in 30s or less.
– Double Unders: Reps should take 45s or less to complete each set.
– Pull-Ups: These can be performed with or without a kip. Reps should take 30s or less to complete each round.
– Goal: Complete 4 rounds or more.
– Score: Rounds + Reps
– Let’s try to complete the push jerks unbroken every round.
– Aim to complete the pull-ups in 1-2 sets each round.
– Take 1 quick break on the double unders each round to save the arms for the pull-ups and push jerks if needed, otherwise, let’s try to hold on for unbroken sets.
– Quick transitions will be key in this workout.
MODIFICATION
PUSH JERKS – Reduce Reps/Loading – Sub Dumbbells/Kettlebells – Push-Ups – HSPU
DOUBLE UNDERS – Reduce Reps – 45 Single Unders – 30 Plate Hops – 30s Effort On Any Machine
PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon on Box
Couch Stretch
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side