CrossFit Evergreen – CrossFit
CFE INSPIRE
“Just remember, you can do anything you set your mind to, but it takes action, perseverance, and facing your fears.” — Gillian Anderson
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
:20 Dead Hang on Pull-up Bar
8 Scap Retractions
3 Strict Pull-ups
3 Light Weight Strict Pull-Ups
Build To A Heavy 1 Rep.
MODIFICATIONS
– Bodyweight Strict Pull-Ups
– Banded Pull-Ups
– Feet Elevated Ring Rows
– Ring Rows
– Alternating Dumbbell Plank Rows
– Barbell Bent Over Rows
Cement Mixer (Time)
“Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
– Overview: While Cement Mixer is not a workout we consider a benchmark workout, it is one that we do repeat, so we want to be tracking our score each time it comes around. This familiar friend is spicy because the intervals are not very long given the amount of work we have to complete each time. Rest is earned by hard effort every single round. How well do you know your capacity for running and toes to bar under the hypothetical gun?
– Runs: 2:00 or less.
– Toes to Bar: Ideally unbroken sets to start, up to 2 sets once we are in the thick of it.
– Score: Slowest round.
– Athletes that are confident in their ability to hold a sprint pace on the runs through all 7 rounds and maintain big unbroken sets of toes to bar while breathing heavy, should really push it from the get go.
– If we are less confident in our ability to hold a hard run pace throughout, we should aim to maintain a hard but sustainable pace here, while making sure we have a plan for our toes to bar and sticking with it from round 1 to keep our fall off through the last round minimal if any at all.
MODIFICATIONS
400M RUN
– Reduce Distance
– 2:00 Time Cap
– 500/450m Row
– 325/300m Ski
– 1000/900m Bike
– 300m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
Accessory 10 Min (No Measure)
Accessory
3 Super Sets [For Quality]:
50ft. Single Arm Dumbbell Overhead Walk [Each Side]
100ft. Single Arm Dumbbell Farmer Carry [Each Side]
*Rest As Needed Between Each Super Set
– Athletes should prioritize proper midline positioning and movement quality for both carries today.
– We shouldn’t be shifted, leaned or hyper extended, if we cannot hold our torso square and stable, we’ve gone too heavy and should back down to a weight that we can maintain form.
– Score: Work completed. Add all other information to your workout notes section.
MODIFICATIONS
– Reduce Loading
– Reduce Distance(s)
– Sub Kettlebell
– Sub Barbell Overhead Walk
– Sub Farmer Carry Handles
– Sub :40 Single Arm Suitcase Hold [Each Side]
– Sub :20 Single Arm Overhead Hold [Each Side]