CrossFit Evergreen – CrossFit
CFE INSPIRE
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
Push Press (Push Press
Build To A Heavy Set of 10
)
– Barbell should come from a rack.
– If you fail 3 times at any attempt. Stop there and move on.
– Score: Heaviest successful set of 10.
-15 min Time Frame
Warm Up
30s Belly To Wall Handstand Hold
10 Push-Ups or HSPU
30s Empty Barbell Overhead Hold
10 Empty Barbell Push Presses
5 Light Push Presses
3 Moderate Push Presses
…Keep building in sets of 4-5 until you are ready to attempt your heavy set of 10.
Weebles Wobble (Time)
“Weebles Wobble”
For Time [20 Minute Cap]:
15 Rope Climbs (15ft.)
100 Toes to Bar
50 Overhead Squats MRx: 75/45, Rx: 115/75, Rx+: 155/105
*Partition However You’d Like
– Conditioning Category: Threshold. Athletes should move through this workout at their maximal sustainable pace.
– Rope Climbs: Athletes should be able to perform at least 2 rope climbs in 1:00 when fresh to complete reps as prescribed.
– Toes To Bar: Athletes should be able to perform at least 10 reps unbroken when fresh to complete reps as prescribed.
– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Athletes should be able to complete at least 10 reps unbroken when fresh to use prescribed loading. Barbell comes from the floor.
– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.
There are lots of options here on strategy. Here’s a few options to consider…
5 Ropes
5 Rounds:10 Toes To Bar +5 Overhead Squats
5 Ropes
5 Rounds:10 Toes To Bar +5 Overhead Squats
5 Ropes
——————–
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
——————–
8 Ropes
25 Rounds: 4 Toes To Bar + 2 Overhead Squats
7 Ropes
——————–
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
——————–
Unpartitioned
Modifications
ROPE CLIMBS
– Reduce Reps
– Reduce Height (12ft.)
– 5 Chin-Ups = 1 Rope
– 6 Alternating Plank Rows = 1 Rope
– 5 Toes To Bar = 1 Rope
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Toes To As High As Possible
– GHDSU
– Sit-Ups
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Front Squats