CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.” Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time. Vulnerability is a hot theme nowadays, and rightfully so. It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything. Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack. Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Assault On Linda (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of each:

Calorie Assault Air Bike

Deadlifts (1.5 x Bodyweight)

Bench Presses (Bodyweight)

Power Cleans (.75 x Bodyweight)

Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 Bike Calories, 10 deadlifts, 10 bench presses, 10 cleans, 9 Bike Calories, 9 deadlifts, 9 bench presses, 9 cleans, 8 Bike Calories, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 Bike Calorie, 1 deadlift, 1 bench press, 1 clean is completed. Score is the total time it takes to complete all the repetitions.
The load in this workout should feel moderately heavy–but not maximal.

Scale the load/volume so you can finish this WOD in approximately 30-40 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”

Scaling This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option 10-9-8-7-6-5-4-3-2-1 Reps, For Time: 1¼-bodyweight Deadlift ¾-bodyweight Bench Press ½-bodyweight Clean

Beginner Option 8-7-6-5-4-3-2-1 Reps, For Time: ¾-bodyweight Deadlift ½-bodyweight Bench Press ⅓-bodyweight Clean

Modifications

Use dumbbells for barbell movements.

Bike calories : sub with ski or row cals.