CrossFit – Tue, Feb 6

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Comparison is a thief of joy.”Teddy Roosevelt

Keep doing you. Everyday. Keep choosing your happy and joy!

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
2 Overhead Squats

*Start First Working Set at 82% & Build
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– The barbell should come from a rack.

– Athletes will complete Three sets of 2 reps starting at about 82% and build across sets if moving well.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Ring Muscle Up Skill (AMRAP – Reps)

Ring Muscle-Ups

On The Minute x 6:

Ring Muscle-up Ladder*

*If your max set of muscle-ups is 15 or less: 1-2-3-4-5-6 reps

*If your max set of ring muscle-ups is over 15: 2-4-6-8-10-12 reps

– Overview: This is a fun ring muscle-up workout that challenges your stamina by demanding increasing efforts of work with increasing fatigue.

– The goal is to get as far through the ascending ladder as you can. If you do not complete a set within the prescribed minute, your workout is done.

– FIGHT for good form and technique. This will be most efficient and fend off fatigue longer.

– Score: Total Reps Completed

– You should be strategic in how you approach this. If you are starting to fatigue, it might make sense to start breaking up your sets and using the full minute to complete the reps.

Example:

– On the set of 8 reps, complete 3 reps, rest 0:10. Complete 3 reps, rest 0:10. Complete 2 reps, rest 0:15 before the start of the next minute.

– On the set of 10 reps, complete 4 reps, rest 0:10. Complete 4 reps, rest 0:10. Complete 2 reps, rest 0:10 before the start of the next minute.

• Note that as the sets progress, the reps per set have to get bigger and the rest gets shorter.
WARM UP

With a Band:

10 Overhead Banded Tricep Extensions

10 Overhead Band Pass-throughs

20 Band Pull-aparts

On The Rings:

10 Kipping Swings

3 Muscle-up Turnovers (no press out)

5 Kipping Swings

2 Ring Muscle-ups

• Rest as needed between each

MODIFICATION

If you don’t have ring muscle-ups, complete:

On The Minute x 3:

2 Ring Muscle-up Attempts

then…

On The Minute x 3:

6 Kipping Ring Dips

6 False Grip Ring Rows

RING MUSCLE-UPS

– Bar Muscle-Ups

– Jumping Ring Muscle-Ups

– Banded Bar Muscle-Ups

– Ring Dips

– Bar Dips

– Chest To Bar Pull-ups

– Double Dumbbell Devil Presses

Josh (Time)

For Time

21 Overhead Squats (95/65 lb)

42 Pull-Ups

15 Overhead Squats (95/65 lb)

30 Pull-Ups

9 Overhead Squats (95/65 lb)

18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
– Overview: Today’s Hero workout is Josh, with fast overhead squats paired with pull-ups for volume and speed. Being strategic with your strengths will play a role and change the feel of this workout. This is a repeat workout from 2/21/23.

– Overhead Squats: Weight should allow for unbroken sets.

– Pull-ups: 6:00 total time or less. 15 pull-ups every minute, adjust reps as needed to achieve this.

– Score: Time to complete work. Add 1 second per rep not completed if time capped.

MODIFICATION

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 42-30-18 Air Squats

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows