CrossFit – Tue, May 21

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Not A Dress Rehearsal”

Weighted Pull-ups (Strict Weighted Pull-ups

For Total Load:
5-5-5-5-5

* Rest 1-2 Minutes Between Sets

)

– Use a weight belt or squeeze a dumbbell between the legs.

– If you are unable add weight, use bands and progress harder as you go.

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

– Score: Load of heaviest set of 5 reps.

– Score: Enter loading of each set.

MODIFICATIONS

– Bodyweight Strict Pull-Ups

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
– Overview: We’ve got a hero workout today and it’s meant to be very cyclical and smooth consistent movement through each round. There isn’t much here to slow us down, so putting that head down and moving is the name of the game.

– Rope Climb: Less than :30 once you get back to your rope.

– Burpees: :30 or less of work.

MODIFICATIONS

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 2 Lay to Stand Climb

– 3 Strict Pull-Ups = 1 Rope

– 4 Alternating Dumbbell Plank Rows = 1 Rope

– 5 Ring Rows = 1 Rope

– 5 Toes To Bar = 1 Rope