CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Bench Press (Bench Press
6 Sets:
8 Bench Press @ 75%
Rest 1 Minute Between Sets.
)
– Barbell should be taken from a rack.
– Athletes are responsible for changing out their weights between sets.
– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep.
– Score: Enter weights used for each set in your notes.Overall score will be your lowest weight recorded to incentivize athletes to stick to the given percentage.
WARM UP
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
…Keep building (If needed) in sets of 3-4 to 75%.
MODIFICATIONS
– Reduce Percentages
– Floor Press
– Sub Dumbbells
Cinderella (AMRAP – Rounds and Reps)
“Cinderella”
AMRAP 15:
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs MRx : 14/10, Rx: 20/14
– Feel: This workout should feel cyclical. Athletes should be able to stay moving for the entire 15 minutes without getting stuck at any one station.
– HSPU: Reps can be performed with or without a kip. Reps should take less than 20s to complete each round.
– Toes To Bar: Reps should be completed in less than 40s.
– Wallballs: Reps should be completed in less than 1:00.
– Score: Total rounds + reps
– Aim for 1-2 sets on every movement.
– Whatever your break up strategy is in round 1, we want to make sure it’s something that is sustainable throughout the entire 15 minutes.
– Focus on fast transitions here as there will be lots of these over the course of the workout.
MODIFICATIONS
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Pike Push-Ups
– Burpees
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Weighted Sit-Ups
– Sit-Ups
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Air Squats
Ski Intervals (Time)
Ski Erg Intervals
1 Round For Time:
600 Meter Ski Erg
400 Meter Ski Erg
200 Meter Ski Erg
Rest 1:1 After Each Set
– This workout is “Tosh Sprints” just on the ski erg (if you’ve done this running interval workout before).
– Athletes will rest the same amount of time the interval took to complete. So if the 200m takes 1:00 you’ll then rest 1:00 before you start up the next interval.
– If you have a watch or phone nearby to hit “lap” on so you can keep track of each interval, this can help keep you pushing the pace each round.
– Score: Total time it takes to complete the workout (including rest).
MODIFICATIONS
200 METER SKI
– 250m Row
– 500m Bike
– 200m Run
– 150m Air Run
400 METER SKI
– 500m Row
– 1000m Bike
– 400m Run
– 300m Air Run
600 METER SKI
– 750m Row
– 1500m Bike
– 600m Run
– 450m Air Run