CrossFit Evergreen – CrossFit
CFE INSPIRE
We can’t undo a single thing we have ever done, but we can make decisions today that propel us to the life we want and towards the healing we need.
By Annie Means (Time)
Option B: “By Annie Means”
50-40-30-20-10 :
Double Unders
AbMat Sit-ups
Directly Into….
5 Rounds:
30 Push-ups
10 Strict Pull-ups
Time Cap: 25 Minutes
– Overview: This piece is a combination of dynamic and strict gymnastic movements that gets harder the deeper in you go. Big focus on muscular endurance today which means we aren’t trying to hit red line at any point, we are looking for sustainable and consistent movement throughout while trying to truly hit full ranges of motion.
– Double Unders: 1-2 sets, all rounds should be sub 1:00 of work.
– AbMat Sit-ups: 2:00, 1:30, 1:00, :40, :20 per set respectively. Shoulders touch the floor behind and pass the hip at top of reps.
– Push-ups: About 2:00 or less of work. Chest must touch floor to be considered Rx.
– Strict Pull-ups: 1:00 or less of work each set.
MODIFICATIONS
DOUBLE UNDERS
– Reduce Reps
– 75-60-45-30-15 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– :30-:25-:20-:15-:10 On Any Machine
SIT-UPS
– Reduce Reps
– Hollow Rocks
PUSH-UPS
– Reduce Reps
– Hand Release Push-Ups
– Box Push-Ups
– Dumbbell Bench Press
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
– Athletes confident in their ability to hold sets of push-ups and pull-ups under fatigue may choose to push their Annie pace in the first piece to allow for more time on the back half.
– If we aren’t confident in our ability to maintain movement standards and reasonable time domains on the second couplet, Annie in the beginning may be a trap, athletes may choose to break and pace the first piece to account for this in the second half.
WARM UP
1 Round:
10 Double Unders
10 AbMat Sit-ups
5 Push-ups
2 Strict Pull-ups
Roll & Stretch (No Measure)
Couch Stretch
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon Z sit
Puppy Pose – Side Puppy
Arms to a T, Knees to Side
Happy Baby