CrossFit Evergreen – CrossFit

CFE INSPIRE

Being positive won’t guarantee you’ll succeed, but being negative will guarantee you won’t.

Close Grip Bench Press (5 Rounds for weight)

Close Grip Bench Press

For Total Load:

10-8-6-4-2

*Rest 1-2 Minutes Between Sets

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– Grip should be inside of shoulder width.

– 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.

– Score: Enter weight used for each set.
WARM UP

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Close Grip Bench Press

6 Close Grip Bench Press @ A Light Weight

4 Close Grip Bench Press @ A Moderate Weight

Build to Opening Weight.

MODIFICATION

– Remove Close Grip

– Sub Dumbbells

– Floor Press

Medulla Oblongata (10 Rounds for reps)

“Medulla Oblongata”

On the 1:30 x 10 Rounds:

30 Double Unders

10 Kettlebell Swings MRx: 35/25, Rx: 53/35, Rx+: 70/53

Max Calorie Bike Erg

Score: Total Bike Calories

– Overview: Working for 15 minutes straight through while trying to accumulate calories means that we’ll need to find a pace just under threshold that allows us to move fast and consistent. Can you find the sweet spot in round 1, so that you don’t come out the gate TOO fast on our two movement buy in each round?

– Double Unders: :30 or less.

– Kettlebell Swings: Unbroken in :30 or less. End range of motion is fully stacked with kettlebell in the overhead position.

– Calorie Bike Erg: :30 or more of work each round. Screen will stay on and accumulate reps throughout.

– Score: Total calorie reps across all 10 rounds.

MODIFICATION

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30 Reps of Singles & Doubles (Mix of Both)

– :20 On Any Machine

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

CALORIE BIKE ERG

– Row/Ski/Air Run/Echo/Assault
– Athletes should aim to stay unbroken on the rope as well as the kettlebell swings in order to maintain efficiency getting back to their bike.

– Kettlebell weight should be challenging but not be a cause for breaking up your sets.

Accessory Build (No Measure)

Accessory

5 Rounds Of:

5 Strict Toes to Bar

10 Double Dumbbell Curls

– Athletes should prioritize quality movement across all 5 sets of work.

– Toes to bar are to be strict which means we need to control the descent of our legs in order to ensure that we are not swinging on the bar.

– Knees can be bent to get full range of motion, legs can be straight if athlete is able to reach full range.

– High volume of barbell curls, an lighter weight should be plenty of weight today. You choose a weight that you can maintain across all five sets.

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

MODIFICATION

– Toes To As High As Possible

– Weighted Sit-Ups

– V-Ups