CrossFit Evergreen – CrossFit
CFE INSPIRE
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way to greatness.
This is the championship mindset.
Shoulder Press (Strict Press
5-5-5-3-3-3-1-1-1
*Start @ 65% & Build
*Rest 1 Minute Between Sets
)
– Barbell should come from a rack.
– Athletes should aim to build each set and finish with a heavy single.
– Score: Enter weight for heaviest set.
Warm Up
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build to 65% & hit 2-3 reps each time you make a weight jump.
Modifications
– Sub Dumbbells
Silly Rabbit (AMRAP – Rounds and Reps)
“Silly Rabbit”
AMRAP 12:
9 Box Jumps (24″/20″)
6 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
3 Strict Handstand Push-ups
– Feel: This workout should feel very cyclical. Athletes should be able to keep moving throughout without getting stuck at any one movement for too long.
– Box Jumps: Athletes should stand all the way on top of the box. Reps should take less than 30s to complete. Rebounding is not permitted.
– Dumbbell Snatches: These should be power snatches performed with 1 dumbbell. Alternate hands every rep. Reps should take less than 30s to complete.
– Strict HSPU: Set up a tape line that is 30 inches long and 10 inches away from the wall. The hands should remain in contact with this line throughout. Reps should take less than 45s to complete.
– Score: Total rounds + reps.
– This workout is going to come down to your strict HSPU capacity.
– If you struggle with strict HSPU, let’s hit singles right from the start or bring the reps down so that we aren’t spending more than 45s here. We want to try to keep our rounds relatively the same (time wise) so let’s think about managing that fatigue right from the start. We can pace the box jumps and snatches based on how the HSPU are feeling.
– If strict HSPU are your jam, let’s see how long we can hit unbroken sets for. This workout becomes all about how fast you can move through the snatches and box jumps while maintaining your unbroken sets of HSPU.
Modifications
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Step-Ups
– 9/7 Cal Bike Erg
– 7/5 Cal Ski
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Barbell
STRICT HSPU
– Reduce Reps
– Use Riser
– Sub Double Dumbbell Strict Presses
– Sub Pike Push-Ups
– Sub Push-Ups