CrossFit Evergreen – CrossFit
CFE INSPIRE
“ The more time you spend complaining about what you deserve, the less time you have to focus on what you can create. Focus on what you can control. ”
Strict Weighted Pull Ups 5 Sets (5 Rounds for weight)
Strict Weighted Pull-ups
For Total Load:
4-4-3-2-1
Rest 1-2 Minutes Between Sets.
– Use a weight belt or squeeze a dumbbell between the legs.
– Athletes should look to go heavier than last week.
– If you are unable add any weight, perform bodyweight pull-ups or use bands.
– Must be unbroken sets with palms facing away to be considered “Rx”.
– Score: Sum total of all five sets.
WARM UP
8 Scap Retractions
4 Strict Pull-ups
4 Light Weight Strict Pull-Ups
Build To A Heavy Set Of 2 Reps.
MODIFICATION
– Bodyweight Strict Pull-Ups
– Banded Pull-Ups
– Feet Elevated Ring Rows
– Ring Rows
– Alternating Dumbbell Plank Rows
– Barbell Bent Over Rows
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*TIME CAP: 35 MIN.
– Overview: Today’s Hero is lower volume, fast sets for ten rounds with required rest between each round. This tells us that each effort should be a little higher effort than if you had to do these rounds straight through without any rest. Runs are fast and work is unbroken, how consistent can you be in the beginning and middle, while saving a little push for the last couple of rounds?
– Runs: 45 seconds or less.
– Pull-ups: 45 seconds or less.
– Burpees: 45 seconds or less.
– Score: Time to complete work.
– If 10 is a big set to maintain unbroken, athletes should choose a number of reps for pull-ups that can be completed unbroken every round.
– Athletes should be able to consistently and quickly move through sets of burpees without having to stop.
MODIFICATION
100M RUN
– Reduce Distance
– :45 Time Cap
– 125m Row
– 80m Ski
– 200m Bike
PULL-UPS
– Reduce Reps
– Banded
– Strict [Reduce Reps]
– Ring Rows
– Alternating Dumbbell Plank Rows
BURPEES
– Reduce Reps
– :45 Cap
– 7 Cals On Any Machine
– Push-Ups