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

Accessory Abs (Checkmark)

Accessory

3 Super Sets of:

15-20 Kneeling Banded Crunches

15-20 Hanging Hollows

– Athletes should prioritize quality movement across all 3 supersets.

– Choose a band that allows you to get your elbows to your knees and control your return to the starting position.

– Hollows should be controlled for all reps, starting at neutral and compressing ribs to hips to create hollow with toes in front of body with straight legs.

– Score: Work completed. Add any other notes to your workout notes section.