CrossFit Evergreen – CrossFit

CFE INSPIRE

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

1. Thought

2. Action

Without the thought behind, it’s wasted energy in multiple directions.

Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Overhead Squat (Set 1: 3 Overhead Squats @ 50%
Set 2: 3 Overhead Squats @ 55%
Set 3: 8 Overhead Squats @ 60%
Set 4: 8 Overhead Squats @ 60%
Set 5: 8 Overhead Squats @ 60%
* 3 Second Bottom Pause On All Reps
* Rest 1 Minute Between Sets )

BB comes from rack

Score is weight used for set of 8 reps at 60%.

Just Here For The Zipline (AMRAP – Rounds and Reps)

“Just Here For The Zipline”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

AMRAP 15:

1 Rope Climb (15′)

10 Push-ups

15 Air Squats

– Overview: This workout is a bit of a play on “Cindy”. Rounds should be quick and consistent throughout, while saving some gas to push the pace in the last couple of rounds.

– Choose variations that allow for about 90 second rounds, or at least 10 rounds total over the 15 minutes.

– Athletes should be able to complete the Push-Ups in 1-2 sets or scale reps to accomplish this.

– Score: Rounds and reps completed.
– Pace from the beginning to allow for smooth transitions from one movement to the next throughout 15 minutes.

– Athletes may consider breaking the push-ups from the beginning to limit arm fatigue, but should still be completed in 2 sets or less.

– Focus on the foot clamp on the Rope Climb today to minimize arm fatigue and stay efficient each time we climb the rope.

MODIFICATIONS

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

AIR SQUATS

– Reduce Reps

– Squat to Target

– Reverse Lunges

Mobility (No Measure)

Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths