CrossFit Evergreen – CrossFit
CFE INSPIRE
“When I step onto the court, I don’t have to think about anything. If I have a problem off the court, I find that after I play, my mind is clearer and I can come up with a better solution. It’s like therapy. It relaxes me and allows me to solve problems.”
-Michael Jordan (Basketball Legend)
Strict Little Devil (Time)
“Strict Little Devil”
5 Rounds For Time:
800m Run
8 Strict Pull-ups
12 Single Arm Devil Press MRx:30/15, Rx:40/25, Rx+: 50/35
Time Cap: 40 Minutes
– Overview: Long cardio piece with some strict pulling and some extra grip fatigue with the single arm devil press. Grip may become a factor quickly if we aren’t breaking from the beginning to maintain our breathing and resting those forearms. Try not to get pulled out too early and save some gas for a push in the final round.
– Run: About 4:00 of work.
– Strict Pull-ups: :40 or less of work in 1-2 sets.
– Single Arm Devil Press: 2:00 or less of work.
– Score: Time to complete work.
MODIFICATION
800M RUN
– Reduce Distance
– 4:00 Time Cap
– 1000m Row
– 640m Ski
– 1600m Bike
– 600m Air Run
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
DEVILS PRESS
– Reduce Reps
– Reduce Loading
– Single Dumbbell Power Snatch
– Single Dumbbell Burpee Deadlift
– Burpee To Target
– Single Kettlebell Hang Clean & Jerk
– Single Kettlebell Russian Swings
– Athletes should aim to maintain a consistent running pace across all 5 rounds.
– Since pull-ups should only be broken once to maintain consistent movement, breaking from the beginning may allow you to give a push at the end to finish strong.
– Devil press should be a smooth and consistent set to allow for catching your breath before heading out on the next run.
WARM UP
1 Round:
100m Run, ski, bike or row
4 Strict Pull-ups
4 Single Arm Devil Press