CrossFit Evergreen – CrossFit

CFE INSPIRE

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise.

The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.

Disciplined intention is everything. And we just need to start it.

Mini Chad Prep (Checkmark)

Partner Up and let’s do a little prep work!

3 Rounds:

-20 Low Box Step ups (total)

-20 Creeper Walks with Kettlebell

One person does step ups while the other does creeper walks.

This is for quality and activation! Slow, steady and intentional with each movement.

No Score

Bench Press (Bench Press

On the 3:00 x 5 Sets:
3 Bench Press

*Use Same Weight Across
)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– Sets should be performed at the same weight across. We are looking to stay between 80-85% of your 1RM bench press or to use a slightly heavier weight than last week.

– 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.

– Score: Enter loading used across.

WARM UP

10 Push-Ups

10 Empty Barbell Bench Press

Build To Working Weight

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Bundle Up (AMRAP – Rounds and Reps)

“Bundle Up”

AMRAP 10:

5 Pull-ups

30 Double Unders

10 Push-ups

– Overview: In this 10 minute triplet, athletes will be challenged to be smart and pace their rounds as well as manage their fatigue on the push-ups right from the start. Athletes should aim to complete 5 rounds or more.

– Pull-Ups: Reps should be completed in unbroken sets and should take 20s or less to complete. Athletes should be able to complete 10+ reps unbroken when fresh to complete reps as prescribed.

– Double Unders: Reps should take 45s or less to complete. Athletes should be able to complete 60+ reps unbroken when fresh to complete reps as prescribed.

– Push-Ups: Reps should take 30s or less to complete each round. Athletes should be able to complete 20+ reps unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps
– Aim to complete each round in roughly the same amount of time.

– Push for unbroken sets of pull-ups in this workout. If needed in the later rounds, take 1 quick break here.

– Aim for unbroken double unders. If the shoulders are feeling tired in the later rounds, take 1 quick break.

– Try to complete the push-ups in 1-2 sets each round. These will likely be the movement that slows us down the most so if we need to take breaks early to maintain our sets in the later rounds, let’s do it.

MODIFICATIONS

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press