CrossFit Evergreen – CrossFit

CFE INSPIRE

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Bench Press (Bench Press

Build To A Heavy Set Of 5
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Reps should be performed unbroken.

– Score: Load

Warm Up

10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building hitting 2-3 reps at a time until you are ready to attempt your heavy set of 5.

Modifications

– Reduce Reps

– Sub Dumbbells

– Floor Press

Inner Circle (AMRAP – Rounds and Reps)

“Inner Circle”

AMRAP 15:
5 Chest to Bar Pull-ups
30 Double Unders
10 Push-ups

– Overview: Athletes should aim to complete each round in roughly the same amount of time. Managing shoulder fatigue early on will be key.

– Chest To Bar: Reps should take 30s or less to complete.

– Double Unders: Reps should take 45s or less to complete.

– Push-Ups: Reps should take 45s or less to complete.

– Score: Rounds + Reps
– Our main focus in this workout is to just stay moving.

– Let’s aim for 1-2 sets of chest to bar pull-ups every round.

– Shoot for unbroken sets of double unders. If these tend to burn out the shoulders, let’s take one quick break each round to help manage fatigue.

– Let’s aim for 1-3 quick sets of push-ups every round.

Modifications

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Box Push-Ups

– Knee Push-Ups

Run Conditioning (AMRAP – Rounds)

Run Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4

On the Minute Until Failure:
200 Meter Run

*Maximum of 10 Rounds

– Athletes will run 200m every minute. The workout is over when you can no longer finish the 200m in the 60s window.

– Perform this workout at a track or on a flat outdoor course if possible.

– Score: Total Successful Rounds Completed

Modifications
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run