CrossFit Evergreen – CrossFit
CFE INSPIRE
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
– Last time we did this workout was 4.13.2022.
– Feel: Athletes should feel like they can always keep moving in this workout without getting too hung up on the pull-ups and/or push-ups when they are tired.
– Note: With this being a benchmark workout, we need to hold ourselves to high standards. Every movement should be performed with with range of motion. Video your workout and see how you did!
– Pull-Ups: Performed in sets of 5 or more. Reps should take less than 1:00 to complete.
– Push-ups: Performed in sets of 5 or more. Reps should take less than 1:30 to complete.
– Sit-Ups: Reps should take less than 1:30 to complete.
– Air Squats: Reps should take less than 1:30 to complete.
– Score: Total time including rest.
– Break up the pull-ups and push-ups from the start as these will likely be the places we will lose the most time on in the later rounds.
– Find a steady pace on the sit-ups and air squats where you’ll never need to stop or slow down.
Warm Up
2 Pull-Ups
3 Push-Ups
4 Sit-Ups
5 Air Squats
Modifications
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Double Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
ABMAT SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps