CrossFit Evergreen – CrossFit
CFE INSPIRE
“Adversity causes some to break. For others, it breaks records.” Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning. But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power. That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. Adversity is not in the way of greatness. Adversity is the way to greatness. This is the championship mindset.
Bench Press (Bench Press
Set 1: 4 Bench Press @ 73%
Set 2: 4 Bench Press @ 76%
Set 3: 4 Bench Press @ 79%
Set 4: 4 Bench Press @ 82%
Set 5: 4 Bench Press @ 85%
Rest 1 Minute Between Set)
– Barbell should be taken from a rack. – Sets should be completed unbroken. – 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 loading of set 5 only.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
Build To 73%
MODIFICATION
– Reduce Reps – Sub Dumbbells – Floor Press
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
7 Rounds For Time (30 Minute Cap):
15 Kettlebell Swings 53/35
15 Power Cleans 95/65
15 Box Jumps (24″/20″)
– Overview: In this Hero workout, athletes will grind through rounds full of hinging. Athletes should be smart right from the start and break up the cleans in a way that is going to be sustainable throughout. Let’s see if we can complete every round in roughly the same amount of time. – Kettlebell Swings: Reps should be completed in 1:00 or less. – Power Cleans: Reps should be completed in 1:00 or less. Loading should not exceed 55% of your 1RM power clean. – Box Jumps: Reps should be completed in 1:00 or less. Athletes should fully stand up on the box each rep before coming down. rebounding will not be permitted. – Score: Total Time
– Let’s try to hold on for unbroken kettlebell swings each round. – Complete the cleans in 2-3 sets to save the low back from getting tired early on. There is a lot of hinging in this workout so let’s be cautious from the start. – Settle into a steady pace on the the box jumps. Try to land with your chest up to, again, save the low back.
MODIFICATION
KETTLEBELL SWINGS – Reduce Loading – Reduce Reps – Single Dumbbell Hang Power Snatches – Empty Barbell Hang Power Snatches – Russian Kettlebell Swings
POWER CLEANS – Reduce Loading/Reps – Hang Power Cleans – Sub Dumbbells
BOX JUMPS – Reduce Box Height – Box Step-Ups – 12 Squat Jumps – 15 Reverse Lunges