CrossFit – Tue, Apr 23

CrossFit Evergreen – CrossFit

CFE INSPIRE

How would your life be different if…You stopped worrying about things you can’t control and started focusing on the things you can? Let today be the day…You free yourself from fruitless worry, seize the day and take effective action on things you can change.

Bench Press (Bench Press

Max Repetitions Bench Press @ 90%

* To Technical Failure

12 minutes of work)

– Barbell should be taken from a rack.

– Do not go to failure on this max rep set, go until last rep is a little bit of a grind or your form is breaking down and call it after that rep.

– Sets must be unbroken to be considered Rx.

– 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 loading of max set. Enter reps in your notes.

MODIFICATIONS

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Saucy Little Bunny (Time)

“Saucy Little Bunny”

3 Rounds For Time:

30 Hand Release Push-ups

30/24 Calorie Row

30 Kettlebell Swings MRx: 30/25, Rx: 50/35, Rx+: 70/53

Time Cap: 18 Minutes

– Overview: Today’s piece is high volume in big sets with emphasis on our shoulders. While we may want to come out the gate hot on this one, we want to remember that we have a lot of work to come. We’ll need to decide how to best strategize our work into chunks that maintain our intensity without going too hard too fast.

– Hand Release Push-ups: 2:00 or less.

– Calorie Row: 2:00 or less.

– Kettlebell Swings: 2:00 or less.1-3 sets.

– Score: Total time to complete work.
– Athletes should be considering a set plan and pacing from the first round, considering that all 3 movements are upper body push/pull and the kettlebell swing is heavier.

– Aim to push the pace a little harder on the movement you are the most comfortable with and pace to recover with the other movements.

MODIFICATIONS

HAND RELEASE PUSH-UPS

– Reduce Reps

– Regular Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

CALORIE ROW

– Reduce Reps

– 2:00 Time Cap

– 25/20 Calorie Ski

– 30/24 Calorie Bike Erg

– 25/20 Calorie Echo/Assualt

Accessory Go (No Measure)

Accessory

3 Supersets:

12 Weighted Sit-ups

24 Pausing Weighted Glute Bridge

– Athletes should aim for quality movement across all supersets.

– Superset means that you complete your set of glute bridges right after you complete your sit-ups.

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

– Remove Loading

– Sub Hollow Rocks

– Remove Pause

– Sub Banded (Around Knee) Glute Bridge