CrossFit – Tue, Mar 12

CrossFit Evergreen – CrossFit

CFE INSPIRE

Your inner critic will bully you every chance it gets. Take back your power and nurture your inner coach.

Stronger Together

Strict Weighted Pull Ups – 3 (Checkmark)

Strict Weighted Pull-ups

For Total Load:

3-3-3-3-3

*Rest 1-2 Minutes Between Sets
– Use a weight belt or squeeze a dumbbell between the legs.

– If you are unable add any weight, perform bodyweight pull-ups or use bands a progress harder as you go.

– Must be unbroken sets with palms facing away to be considered “Rx”.

– Score: Checkmark. Load used for each set can be put in notes.

MODIFICATION

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Mr. Joshua (Time)

5 Rounds for Time

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
– Overview: This is a repeat workout from 8/19/23. “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

– Run: Should be completed in less than 2:15 each round.

– Sit-Ups: Reps should be completed in less than 1:30 each round.

– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 45s each round.

– Score: Total time. If capped, add 1s for every missed rep.

MODIFICATION

400 METER RUN

– Reduce Distance

– 500m/400m Row

– 400m/300m Ski

– 1000m/800m Bike

– 300m Air Run

SIT-UPS

– Reduce Reps

– GHDSU

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells