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Components
Bench Press
"Moving Target"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
02/22/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (28/15)
Workout
02/22/2022
"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor. What he went through is something no human being should ever have to endure. Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife. When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not... I would still be in prison.”
Bench Press
Bench Press
Build to Heavy Set of 10
Then...
1x10 @ 90% of Heavy 10
1x10 @ 80% of Heavy 10
- This heavy 10 is based on feel for the day.
- Athletes can pause at the top if needed.
- Bar hits the chest in the bottom.
- Elbows fully lock at the top.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 10 and drop set weights.
"Moving Target" (Time)
10 Rounds For Time:
500 Meter Bike Erg
30 Double Unders
10 Burpees to Target (6")
Time Cap: 30 Minutes
- Conditioning Category: Threshold
- Bike: 1:00-1:30. Reset the bike each round.
- Double Unders: 20-45 Seconds.
- Burpees To Target: Less than 1:15.
- Score: Total time. If capped add 1 second for every missed rep.
- The bike pace matters the least here.
- Focus on fast transitions.
- Aim for unbroken double unders.
- Push the pace on the burpees.
Prep
100m Bike
10 Double Unders
1 Burpee To Target
Modifications
500M BIKE ERG
- Reduce Distance
- Same Meters On Any Bike
- 250m Row
- 200m Ski
- 200m Run
- 150m Air Run
30 DOUBLE UNDERS
- Reduce Reps
- 45s Time Cap
- 45 Single Unders
- 30 Line Hops
BURPEES TO TARGET
- Reduce Reps
- Reduce/Remove Target
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 22, 2022
Male Clients
1
John
Wedding
8:30 AM Crossfit
1 x 10 @ 215 lbs
1
Jon
LeDuc
9:30 AM CrossFit
1 x 10 @ 215 lbs
2
Gil
Gomez
4:45 PM CrossFit
1 x 10 @ 207.5 lbs
3
John
O'Keefe
12:15 PM CrossFit
1 x 10 @ 205 lbs
4
3
Pete
3:30 PM CrossFit
1 x 10 @ 185 lbs
4
Private
6:00 PM CrossFit
1 x 10 @ 185 lbs
4
Jay
Griggs
3:30 PM CrossFit
1 x 10 @ 185 lbs
5
Hadley
Dykes
7:15 AM CrossFit
1 x 10 @ 175 lbs
5
Sylvain
Thibault
6:00 PM CrossFit
1 x 10 @ 175 lbs
6
justin
pierce
12:15 PM CrossFit
1 x 10 @ 165 lbs
7
Cameron
Shepherd
7:15 AM CrossFit
1 x 10 @ 155 lbs
7
Chad
TeBeest
3:30 PM CrossFit
1 x 10 @ 155 lbs
7
ed
roy
6:00 PM CrossFit
1 x 10 @ 155 lbs
7
Justin
Noska
9:30 AM CrossFit
1 x 10 @ 155 lbs
7
Shane
Bade
12:15 PM CrossFit
1 x 10 @ 155 lbs
8
Adam
Watts
3:30 PM CrossFit
1 x 10 @ 145 lbs
8
Dan
Meller
12:15 PM CrossFit
1 x 10 @ 145 lbs
8
Ryan
Vogl
6:00 AM CrossFit
1 x 10 @ 145 lbs
8
scott
sabina
8:30 AM Crossfit
1 x 10 @ 145 lbs
9
James
Kenney
7:15 AM CrossFit
1 x 10 @ 135 lbs
10
Matthew
Emmons
7:15 AM CrossFit
1 x 10 @ 130 lbs
11
John
Hays
9:30 AM CrossFit
1 x 10 @ 125 lbs
12
Christian
Solomine
4:45 PM CrossFit
1 x 10 @ 115 lbs
13
Dan
Lincoln
3:30 PM CrossFit
1 x 10 @ 110 lbs
14
Darren
Reed
4:45 PM CrossFit
1 x 10 @ 105 lbs
14
Kevin
Garner
4:45 PM CrossFit
1 x 10 @ 105 lbs
14
Ryan
Privette
12:15 PM CrossFit
1 x 10 @ 105 lbs
15
Xavi
Gomez
4:45 PM CrossFit
1 x 10 @ 65 lbs
Female Clients
1
Trysta
Wedding
8:30 AM Crossfit
1 x 10 @ 115 lbs
2
Amanda
Spungin
9:30 AM CrossFit
1 x 10 @ 95 lbs
2
Charlotte
Vigeant
12:15 PM CrossFit
1 x 10 @ 95 lbs
2
Christina
Griggs
3:30 PM CrossFit
1 x 10 @ 95 lbs
2
Katie
Seelhoff
12:15 PM CrossFit
1 x 10 @ 95 lbs
3
Heather
O’Leary
12:15 PM CrossFit
1 x 10 @ 85 lbs
3
Jordan
Dunbar
6:00 AM CrossFit
1 x 10 @ 85 lbs
3
Kerry
Riefenberg
12:15 PM CrossFit
1 x 10 @ 85 lbs
3
Sarah
Willoughby
9:30 AM CrossFit
1 x 10 @ 85 lbs
3
Teri
Heines
8:30 AM Crossfit
1 x 10 @ 85 lbs
4
Angie
O'Keefe
6:00 AM CrossFit
1 x 10 @ 75 lbs
4
Heather
Sands
9:30 AM CrossFit
1 x 10 @ 75 lbs
4
Kathy
Griffiths
8:30 AM Crossfit
1 x 10 @ 75 lbs
5
Beata
Wyatt
12:15 PM CrossFit
1 x 10 @ 65 lbs
5
Carrie
Crofton
4:45 PM CrossFit
1 x 10 @ 65 lbs
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