CrossFit Evergreen – CrossFit

CFE INSPIRE

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.

Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.

Decisions = Destiny.

Stickler (Time)

“Stickler”

10 Rounds For Time (25 Minutes):
8 Deadlifts MRx: 135/105, Rx: 185/135
6 Strict HSPU
4 Strict Pull-ups
200 Meter Run
– Overview: Athletes should move through this workout at their maximum sustainable pace. The strict HSPU’s and pull-ups will be the major separators.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take 30s or less to complete.

– Score: Total Time

WARM UP

4 Deadlifts

4 Strict HSPU or HS Hold

4 Strict Pull-ups

100 Meter Run

MODIFICATIONS

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

STRICT HSPU

– Reduce Reps

– Risers

– Negatives

– Kipping

– Push-Ups

STRICT PULL-UPS

– Reduce Reps

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

Mobility Time (No Measure)

Puppy Pose with Frog Stretch
Shoulder to Floor
Scorpions  
Wrist Stretches  
Pigeon Pose    
Banded Hamstring
Pike
Straddle
Couch Stretch