CrossFit Evergreen – CrossFit

CFE INSPIRE

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Shoulder Press (Strict Press
Set 1: 1 Strict Press @ 70%
Set 2: 1 Strict Press @ 78%
Set 3: 3 Strict Press @ 83%
Set 4: 3 Strict Press @ 83%
Set 5: 3 Strict Press @ 83%
Set 6: 3 Strict Press @ 83%
Set 7: Max Strict Press @ 83%

Rest 1 Min Between Sets)

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– The final set will be a max set with the goal being to complete 3 reps or more.

– Score: Reps completed for max set.

WARM UP

30s Elbow Rotations (Empty Bar)

30s Overhead Hold (Empty Bar)

5 Strict Presses (Empty Bar)

Build To 70%

MODIFICATION

– Reduce Percentages

– Sub Dumbbells

Open House (AMRAP – Rounds and Reps)

“Open House”

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

AMRAP 9:

6 Thrusters: MRx: 75/45, Rx: 95/65, Rx+: 115/85

6 Lateral Barbell Burpees

– Overview: In this grindy AMRAP, athletes will be challenged to complete their thrusters in unbroken sets each round. Pacing will also be a big challenge for athletes to try and nail right out the gate. Athletes should start out slower than they think and try to hold on.

– Thrusters: Loading should not exceed 65% of your 1RM thruster. Reps should take 20s or less to complete each round.

– Lateral Barbell Burpees: Reps should take 40s or less to complete each round.

– Score: Rounds + Reps
– Let’s make our first priority to get the thrusters completed unbroken each round.

– We should pace our burpees in a way that will allow us to stick to unbroken sets on the barbell. This pace may slow as we get deeper into this workout but we should try to slow down before we stop all together.

– Pacing will be a key component in this workout, let’s be sure that we choose a pace right out the gate that is going to be sustainable.

MODIFICATION

THURSTERS

– Reduce Reps

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Single Dumbbell Thrusters

– 12 Air Squats

LATERAL BARBELL BURPEES

– Reduce Reps

– Bar-Lateral Burpees (With Step Over)

– Bar-Facing Burpees

– Regular Burpees

– 6 Calories On Any Machine

Handstand Walk and GHD AMRAP (AMRAP – Rounds and Reps)

Gymnastics Conditioning

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

AMRAP 10:

1 x 30ft. Handstand Walk

3-6-9-12…GHD Sit-ups

– Each round, athletes will complete a 30ft. handstand walk followed by a set of GHDSU. The GHDSU reps will increase by 3 reps each round.

– The handstand walk should take 45s or less to complete each round.

– Score: Rounds + Reps
– Aim to complete the handstand walks unbroken.

– Settle into a steady pace on the GHDSU.

MODIFICATION

HANDSTAND WALK

– Reduce Distance

– 45 Seconds of Practice

– 15 Handstand Shoulder Taps Against A Wall

– 30 Plank Shoulder Taps

– 30ft. Double Dumbbell Overhead Carry

– 2 Wall Walks