CrossFit Evergreen – CrossFit
CFE INSPIRE
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Deadlift (Deadstop Deadlifts
On the 2:00 x 9 Sets:
5-5-5-4-4-4-3-3-3
*Start at 65% & Build
)
– Athletes should aim to build toward a heavy set of 3 for the day.
– Barbell must come to a complete stop on the floor each rep and the hands should remain on the bar until all reps are completed within a set.
– Score: Yourscore will be the heaviest set of 3 Reps the day.
Warm Up
With An Empty Barbell…
10 Good Mornings
10 Back Squats
10 Stiff Legged Deadlifts
Then…
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 2-3 reps until you reach 65%.
Dinosaur (Time)
“Dinosaur”
For Time:
45 Toes to Bar
45 Kettlebell Jerks 53 / 35 lb’s
45 Deadlifts 225 / 155 lb
45 Handstand Push-ups
Time Cap: 15 Minutes
KB-MRx: 20/15, Rx: 35/25, Rx+: 53/35
BB-MRx: 155/115, Rx: 195/135, Rx+: 225/155
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through this chipper.
– Toes To Bar: Reps should be completed in less than 4:00.
– KB Jerks: Reps should be performed with 2 kettlebells and should be completed in less than 4:00.
– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should be completed in less than 4:00.
– HSPU: Reps can be performed kipping or strict and should;d be completed in less than 4:00.
– Score: Total time it takes to complete the workout.
– Let’s break the toes to bar in a way that allows for sustainable sets across. 25-20, 20-15-10, 15-10-10-10, 9-9-9-9-9, and quick 5’s are a handful of ways you could approach the 45 reps. Choose the strategy that allows for the quickest breaks.
– Kettlebell jerks can be a challenging movement for athletes due to overhead mobility. Similar to the toes to bar, let’s break these in a way that will make for sustainable sets with short breaks between.
– Let’s aim for slightly bigger sets on the deadlifts than what we did for our jerks.
– When we get to the HSPU let’s see how big we can make our sets. This will depend on your capacity but let’s try to push ourselves here.
Modifications
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
KETTLEBELL JERKS
– Reduce Loading
– Sub Dumbbells
– Sub Barbell
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Reduce Reps
– Use 2″ Riser
– Use 5″ Riser
– Double Dumbbell Push Press
– Burpees
– Push-Ups