CrossFit Evergreen – CrossFit

CFE INSPIRE

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

All Work, No Play (Time)

“All Work, No Play” https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4

4 Rounds For Time:

200 Meter Run

12 Dumbbell Push Jerks MRx: 30/15, Rx: 40/25, Rx+: 50/35

12 Pull-ups

– Overview: In this quick triplet, athletes will be challenged to push the pull-ups and push jerks. Can you go unbroken all 4 rounds?

– Run: The 200m should take 1:15 or less to complete.

– Dumbbell Push Jerks: Reps should be completed in 45s or less.

– Pull-ups: Reps should be completed in 45s or less.

– Score: Total time.
– The run matters the least in this workout. We can use this movement as a place to recover. – Let’s choose to either go unbroken on the dumbbells or the pull-ups. If we are confident we can go unbroken on both, we can push for that as well. – Lean into your strengths here. If you are stronger on the dumbbells, let’s hang on for unbroken sets and break up the pull-ups. If you are stronger on the pull-ups, push for unbroken sets and break up the push jerks.

MODIFICATION

200 METER RUN – Reduce Distance – 1:15 Time Cap – 250m Row – 200m Ski – 500m Bike – 150m Air Run

DUMBBELL PUSH JERKS – Reduce Reps/Loading – Sub Kettlebells – Sub Barbell – HSPU – Push-Ups

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“ For Time “).

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.

Score is the time on the clock when the last set of unbroken Double-Unders is completed.

Scaling Options

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-Unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single -Unders (attempt at least one double-under per set)

Mobility (No Measure)

Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths