CrossFit Evergreen – CrossFit
CFE INSPIRE
“Cherish The Challenge”
Run Up (Time)
“Run Up”
4 Rounds For Time:
400 Meter Run
6 Strict Pull-ups
400 Meter Run
15 Push-ups
Time Cap: 30 Minutes
– Overview: This workout is primarily a running piece today, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.
– Run: 2:15 or less.
– Strict Pull-ups: 1-2 sets in less than 1:00.
– Push-ups: 1-3 sets in 1:00 or less.
– Score: Time to complete work.
– Athletes should approach this as a running piece, we’re trying to find quick but sustainable run paces that are very close to the same for all of our runs.
– Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.
MODIFICATIONS
400M RUN
– Reduce Distance
– 2:15 Cap
– 500/450m Row
– 320/280m Ski
– 1000/900m Bike
– 300m Air Run
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Jumping Pull-Ups
– Ring Rows (Challenging)
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Hand Release Push-Ups
– Push-ups to AbMat Target
– Box/Bench Push-Ups
– Dumbbell Bench Press
Cool Down (No Measure)
Thoracic Roll Out
Figure 4 Crossover
Banded Hamstring
Happy Baby
Puppy Pose
On The Wall: Pike, Straddle, Knees in