CrossFit Evergreen – CrossFit

CFE INSPIRE

Our idea of a real problem is someone else’s idea of an ultimate dream. Put the ‘problem’ in perspective

Tony Robbins

Shoulder Press (Strict Press

Heavy Set of 20

* Aim For ~50-55% 1RM
)

– Barbell should come from a rack.

– Athletes should complete the 20 reps unbroken. Can rest overhead or in the front rack but cannot return bar to rack.

– Athletes should aim to only attempt 1 working set of 20 reps.

– Score: Load used for set of 20.

WARM UP

30s Empty Barbell Elbow Rotations

30s Empty Barbell Overhead Hold

8 Empty Barbell Strict Presses

Build To Working Set Weight.

MODIFICATION

– Reduce Percentage

– Sub Dumbbells

– Remove Unbroken Rule

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
– Overview: We’ve got “Sham” today, and it’s both a lung and hamstring burner! Since keeping the deadlifts unbroken today is the goal, what pace can you push on the run and still be able to hang onto that barbell when you get back to the bar?

– Deadlifts: 45 seconds or less.

– Run: 45 seconds or less.

– While it says bodyweight for the deadlift, this should be something that you can do unbroken every round.

– Score: Time to complete work.

– Athletes should prioritize keeping their deadlifts unbroken today and may need to take this into account when loading up their bar.

– This couplet is very cyclical, and your breath rate will play a role in your ability to brace during your deadlift and hold on for big sets each round.

– Keeping our strides on the run longer and maintaining a consistent breath rate will help alleviate fatigue in the beginning and allow you to push hard at the end.

MODIFICATION

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

100M RUN

– Reduce Distance

– :30 Time Cap

– 125m Row

– 80m Ski

– 200m Bike

– 75m Air Run

Grunt Work Friday (Checkmark)

Accessory

A. 3 Sets Of 8 Hip Thrusts with :02 Pause At Top

B. 3 Sets Of 8 Bulgarian Split Squats (Single or Double Dumbbell)

C. 3 Sets Of 1:00 Plank Hip Taps

– Athletes should try to work as heavy as possible while staying Unbroken.

– Aim for quality movement throughout all rounds.

– Score: Work completed. Add any other notes to your workout notes section.