CrossFit Evergreen – CrossFit
CFE INSPIRE
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
Bench Press (Bench Press
Build To A 1RM Bench Press
)
– Athletes should stop building if they miss 3 times at any weight.
– Score: Enter heaviest successful lift.
Warm Up
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building hitting singles until you reach your heavy single.
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Thrusters: Loading should not exceed 60% of your 1RM thruster.
– Pull-Ups: Athletes should be able to complete 5+ C2B unbroken when fresh to complete reps as prescribed.
– Score: Total time it takes to complete the workout. Add 1s for every missed rep if capped.
– We can play to our strengths here a bit in this workout.
– If you are better on the barbell, let’s shoot for bigger sets here and smaller sets on the pull-up bar. If you are better on the pull-up bar, let’s shoot for smaller sets on the barbell and bigger sets on the pull-ups.
– If we are confident in our capacity on both of these movements, the place to push would be the barbell. Our breaks are typically a lot longer on the barbell vs. on the pull-up bar so we want to minimize those breaks as much as possible.
– A key thing in this workout is transitions and breathing. Be urgent with your transitions and keep thinking about your breath.
Warm Up
With Empty Barbell:
10 Thrusters
With Workout Weight:
5 Thrusters
On Pull-Up Bar:
5 Scap Retractions
5 Kip Swings
3 Strict Pull-Ups
3 Pull-Ups
3 Chest To Bar
Modifications
THRUSTERS
– Reduce Loading
– Sub Dumbbells
CHEST TO BAR
– Reduce Reps (27-21-15-9-6 or 21-15-9-6-3)
– Banded
– Regular Pull-Ups
– 21-15-9-6-3 Strict Pull-ups
– Alternating Dumbbell Plank Rows
GHD/Handstand Walk Benchmark (AMRAP – Reps)
Skill Conditioning Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4
AMRAP 10:
15 GHD Sit-ups
30ft. Unbroken Handstand Walk
– Athletes should complete the 30ft. in one straight effort. Hands should begin behind the beginning of the 30ft. section and finish just beyond the 30ft. section.
– If you come down in the middle of the 30ft. effort, you’ll need to restart.
– Score: Total rounds + reps completed. Fully completed 30ft. sections will count as 1 rep.
Modifications
GHDSU
– Reduce Reps
– Toes To Bar
– Weighted Sit-Ups
– Sit-Ups
HANDSTAND WALK
– Remove Unbroken Rule
– Reduce Distance
– Double Dumbbell Overhead Carry
– 15 HS Shoulder Taps
– 5 Wall Walks