CrossFit Evergreen – CrossFit

CFE INSPIRE

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.

To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.

Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Bench Press (Bench Press

[PART A]
3 Sets:
3 Bench Press @ 75-80%

* 5 Second Negative
* Rest 1 Minute Between Sets

[PART B]
Max Unbroken Reps (No Negative) With Final Working set weight.)

– Barbell should be taken from a rack.

– 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.

– In part A, athletes will complete 3 sets of bench presses at 75-80% of their 1RM. Athlete can use the exact same weight across or build slightly. Each rep should have a 5 second negative.

– In part B, athletes will complete a max set of bench presses at their final loading in part A without any pauses.

– Score: Enter total reps completed for your max set.

Warm up

10 Push-Ups

10 Empty Barbell Bench Press

Build To 75%

Modification

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Preventative Medicine (AMRAP – Rounds and Reps)

“Preventative Medicine”

AMRAP 14:

60 Box Jumps (24″/20″)

50 Wallballs MRx: 14/10, Rx: 20/14

40 Burpees

30 Medicine Ball Box Step-ups

20 Toes to Bar

*Hold The Med-Ball Across The Chest

– Overview: Today we have a higher volume chipper in an AMRAP format. Athletes should choose movements and modifications to allow for smooth and consistent movement/sets throughout the 14 minute duration in order to accomplish 1 full round.

– Athletes should aim to complete at least one full round within 14 minutes.

– Box Jumps: 3 minutes or less.

– Wallballs: 3 minutes or less.

– Burpees: 3-4 minutes.

– Step-ups: 2 minutes or less.

– Toes to Bar: 90s or less.

– Score: Rounds plus reps completed.
– Athletes should plan their sets and breaks ahead of time to allow for consistent movement and fast transitions.

– If you are stronger on one movement than another, you may choose to make up for some time on your stronger movements to allow for some pacing on the other movements.

MODIFICATION

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

– 90 Squat Jumps

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75 Air Squats

BURPEES

– Reduce Reps

– 1:00 Cap

– 7 Cals On Any Machine

– Push-Ups

MEDICINE BALL BOX STEP-UPS

– Reduce Reps/Loading/Box Height

– Medicine Ball Walking Lunges

– Medicine Ball Reverse Lunges

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Supple Thursday Mobility (No Measure)

1:00 Puppy Pose and Frog Legs

2:00 Shoulder Opener (1:00 Each Side)

2:00 Laying Couch Stretch (Each Side)

2:00 Pigeon Pose W/ Wrist Stretch (Each Side)

1:00 Thoracic Roll outs

1:00 Superman Fly

2:00 Banded Hamstring (Each Side)