CrossFit Evergreen – CrossFit
CFE INSPIRE
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
Push Press (Push Press
6 Sets [Same Weight Across]:
3 Push Press
* Rest 1 Minute Between Sets
* Aim For Between 70-80% 1RM
)
– Aim to complete all sets at 70-80% of your 1RM Push Press.
– All sets should be completed unbroken.
– Barbell should be taken from a rack.
– Athletes should use the same weight each set.
– Score: Enter the loading across all sets.
WARM UP
20s Empty Barbell Overhead Hold
20s Back Rack Elbow Rotations
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
6 Push Presses @ Light Weight
3 Push Presses @ Moderate Weight
Build To 70-80%.
MODIFICATION
– Reduce Reps/Sets
– Strict Press
– Sub Dumbbells
MLK (Time)
“MLK”
For Time:
1,968 Meter Bike Erg
19 Burpee Pull-ups
63 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55
Time Cap: 10 Minutes
In memory of Dr. Martin Luther King, Jr., the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. King was born on January 15, 1929 and was assassinated on April 4, 1968.
– Overview: Today’s workout is meant to be a faster chipper, taking into account pacing so that you are able to move consistently through the burpee pull-ups and in steady sets on the light thruster.
– Athletes should complete one movement before moving on to the next.
– Bike: 4 minutes or less.
– Burpess Pull-ups: 2 minutes or less.
– Light thruster: 4 minutes or less.
– Score: Time to complete.
– Athletes should try to push their pace during each movement to a difficult but sustainable level, breathing hard but not uncontrollably.
– Find a pace that allows for fast transition with minimal rest moving from one movement to the next.
– Leg fatigue will become a factor when moving into the thrusters, athletes should choose sets they can continue to hit under fatigue to limit rest between sets.
MODIFICATION
1968M BIKE
– Reduce Distance
– 4:00 Time Cap
– 1000m Row
– 800m Ski
– 800m Run
– 600m Air Run
BURPEE PULL-UPS
– Reduce Reps
– Use Plate to Reduce Jumping Distance to Pull-up Bar
– Burpee to Target
– Burpee Only
– Jumping Pull-Up Only
– 19 Burpees + 19 Ring Rows
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 126 Air Squats