CrossFit Evergreen – CrossFit
CFE INSPIRE
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Weighted Pull-ups (Weighted Strict Pull-Up
For Total Load:
10-8-6-4-2
Rest 1 Minute Between Sets.
)
– Use a weight belt or squeeze a dumbbell between the legs.
– Pull-ups must be performed unbroken each set.
– Athletes can pause & hang between reps but if the chin does not make it over the bar or if the feet hit the ground, the set will not count.
– Score: Enter weights used for each set in NOTES.If you do not add weight or if you use a band, your score will be 0 for that set.
SCORE IS YOUR SET OF 2 reps weight. If none it is 0
Warm Up
20s Hang From Pull-Up Bar
10 Banded Pass Throughs
10 Banded Pull-Aparts
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-ups
Then…
Feel out where you’d like to start for your set of 10.
Modifications
– Banded Pull-ups
– Ring Rows
– Barbell Bent Over Rows
Sugar Rush (Time)
“Sugar Rush”
3 Rounds For Time:
1,000/900 Meter Echo Bike
21-15-9 Deadlifts MRx: 155/115, Rx: 185/135, Rx+: 225/155
Time Cap: 10 Minutes
– Conditioning Category: High Threshold. Athletes should aim to move through this workout at their highest maximal sustainable pace.
– Bike: Should take 2:15 or less to complete each round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Athletes should be able to complete each round in 3 sets or less.
– Score: Total time it takes to complete the workout.
– Let’s get outside our comfort zone on the the deadlifts. Aim to hold on for bigger sets than you are typically comfortable holding on for (1-3 sets).
– Pace the bike in a way that will allow you to push the deadlifts but this does not mean just coast the bike. We still want a solid effort here just not one that will severely impact our deadlift sets.
– Focus on quick transitions between the 2 movements.
Modifications
1,000/900 METER ECHO BIKE
– Reduce Meters
– 2:15 Time Cap
– 500/400m Row
– 400/300m Ski
– 400m Run
– 300m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells