CrossFit – Fri, May 31

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Triggers, Thoughts, Emotions”

Deadlift (Deadlift

Build to Heavy Set of 5
)

– Athletes will build to a heavy set of 5 reps of 4″ deficit deadlifts.

– Reps should be completed unbroken. Bar may rest at hips but not on the floor.

– May use mats or plates to create 4″ deficit.

– Score: Enter load used for heavies successful 5 rep set.

MODIFICATIONS

– Reduce/Remove Deficit

– Sub Dumbbells/Kettlebells

– Barbell Good MorningsWith An Empty Barbell:

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
– Overview: We’re going to be moving in a cyclical way today with smaller sets of each movement. The challenge will be to determine your breaks early so that we have a plan to keep moving, especially if we are already unsure of how well our grip will hold up for these three movements together. The run is a little break for our arms if we pace it properly and relax our arms.

– Deadlifts: 1-2 sets. Weight should be 60% or less of our 1RM and something we could hang onto unbroken fresh.

– Burpee Pull-ups: Consistent moving sets completed in 1:00 or less.

– Kettlebell Swings: Goal should be unbroken, but we may choose to break these one time during each set.

– Run: 1:15 or less of work.

– Score: Rounds plus reps completed. If we end on the run but don’t complete the full run we don’t count it in our score as a rep.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

BURPEE PULL-UP

– Reduce Reps

– Jumping Pull-up From Plate/Box

– Burpee to Target

– Burpee Only

– Jumping Pull-up Only

– Burpees + Ring Rows

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

200M RUN

– Reduce Distance

– 1:15 Time Cap

– 250/225m Row

– 160/145m Ski

– 500/450m Bike

– 300m Air Run