CrossFit Evergreen – CrossFit
CFE INSPIRE
Do what has to be done, as well as it can be done. Then do it that way all the time.
Ben Bergeron
The Floor Is Yours (AMRAP – Rounds and Reps)
Option B: “The Floor Is Yours”
AMRAP 10:
21 Push-ups
15 Kettlebell Swings MRx: 35/25, Rx: 53/35
9 Deadlifts MRx: 185/115, Rx: 225/155
– Overview: Can you handle the shoulder burn?! We’ve got high rep push-up sets right into kettlebell swings in ideally unbroken sets, making the shoulder volume increase quickly. Picking a strategy for breaking up of work from the start will play a big role in how we wrap up this piece in the end.
– Push-ups: 1:00 or less.
– Kettlebell Swings: Unbroken sets.
– Deadlift: 1-2 sets.
– Score: Total rounds and reps completed.
– Athletes that are less proficient with bigger sets of push-ups may choose to break them into smaller sets with quick rest to help minimize shoulder fatigue from the get go.
– Prioritizing unbroken sets on the kettlebell may mean breaking the deadlifts up from the start to give your grip a break.
MODIFICATION
PUSH-UPS
– Reduce Reps
– Hand Release Push-Ups
– Box Push-Ups
– Dumbbell Bench Press
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
Practice Time (No Measure)
10 Minutes
Work on one skill:
Musle Ups
Pull Ups
TTB
Handstand Walks
Double Unders
No measure
Work on one skill during this 10 min segment. Work for 1 minute, rest one minute. You can work on reps for your records or do a progression to learn or get better at a skill.
Stretches (No Measure)
– Couch Stretch 1:00 min per leg
– Pigeon Stretch 1:00 min per leg
– Puppy Pose with Frog legs Stretch 1:00
– Scorpions: 30 Seconds each side
– Banded Hamstring Stretch 1:00 min per leg