CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Shoulder Press (Strict Press
5 Sets [Building to Heavy]:
3 Strict Press
*Rest 1 Minute Between Sets
*Start First Working Set @ 70%
)
– Barbell should come from a rack.
– Athletes should perform 5 sets of 3 reps.
– Reps should be performed unbroken each set.
– Score: Heaviest Set of 5
WARM UP
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To First Working Set
MODIFICATIONS
– Sub Dumbbells
– Reduce Percentage
Betty (Time)
“Betty”
5 Rounds For Time:
12 Push Presses MRx: 95/55, Rx: 115/75, Rx+: 135/95
20 Box Jumps (24″/20″)
Time Cap: 15 Minutes
– Overview: Athletes will be challenged to hold onto the barbell for unbroken sets each round. From there, the work out is all about how fast you can move on the box while maintaining unbroken sets on the bar.
– Push Presses: The barbell should be taken from the floor. Loading should not exceed 65% of your 1RM push press. Reps should take 1:00 or less to complete each round.
– Box Jumps: Athletes should fully stand on the box before coming down each rep. Rebounding is not permitted. Reps should take 1:00 or less to complete each round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s aim for unbroken sets of push presses. Pause in the front rack or overhead if you need to catch your breath.
– Use the box jumps as your pacer. Move at a pace that allows you to stick to unbroken sets on the barbell.
– Focus on fast transitions throughout.
MODIFICATIONS
PUSH PRESS
– Reduce Loading
– Sub Kettlebells or Dumbbells
– Sub Barbell
– Dumbbell Strict Presses
– Kipping HSPU
BOX JUMPS
– Reduce Box Height
– Reduce Reps
– Box Step-Ups
– 1.5 x Squat Jumps
– Reverse Lunges