CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Shoulder Press (Strict Press

On the 3:00 x 3 Sets:
3 Strict Press

* Start First Working Set at 80% & Build To Heavy
)

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Athletes should aim to build in weight each set as long as they feel they are still moving well.

– Score: Loading used for heaviest set of 3.

WARM UP

30s Elbow Rotations (Empty Bar)

30s Overhead Hold (Empty Bar)

5 Strict Presses (Empty Bar)

Build To 80%

MODIFICATION

– Reduce Percentages

– Sub Dumbbells

Call Back (AMRAP – Rounds and Reps)

“Callback”

https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4

AMRAP 10:

15/12 Calorie Row

15 Box Jumps (24″/20″)

15 Deadlifts MRx: 135/85, Rx: 155/105, Rx+: 185/125

– Overview: In today’s piece the goal should be to move with consistency throughout rounds. Pace yourself early to save some energy to maintain through the end or be able to push the pace in the final minute or two. Choose weight, variations, and rep numbers that allow you to complete each station in 1:00 or less.

– Goal is to complete 3+ rounds.

– Box Jumps: Stand up fully on top of box.

– Light-moderate deadlift that can be completed in 1-2 sets. Weight should not exceed 50% of your 1RM.

– Score: Total rounds and reps completed.
– Don’t come out too hot in the first round, consider speeding up as you go instead of burning out as you move from round to round.

– Deadlifts should be in big sets or unbroken.

– Choose a pace on the Box Jumps and Row that will allow for you to hold onto the barbell.

– Pace movements to allow for smooth, fast transitions from one movement to the next.

MODIFICATION

15/12 CALORIE ROW

– Reduce calories

– 1:00 time cap

– 12/9 calories Assault/Echo Bike

– 12/9 calories Ski

– 12/9 calories Air Runner

– 200m Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– 15 Box Step-Ups

– 20 Squat Jumps

– 15 Reverse Lunges

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

Gymnastics Conditioning (Checkmark)

Gymnastics Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4

2 Rounds x AMRAP 3:

50 GHD Sit-ups

Max Bar Muscle-ups

Rest 2 Minutes Between Sets.

– Athletes should be able to complete all the GHDSU without needing a break each round.

– GHDSU reps should take 2:30 or less to complete leaving 30s or more for bar muscle-up reps.

– Athletes can take as many breaks as needed on the bar muscle-ups.
GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

BAR MUSCLE-UPS

– Banded BMU

– Jumping BMU

– Chest To Bar Pull-Ups

– Pull-ups

– Double Dumbbell Devils Presses