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Components
Strict Press x 2
Tenfold
GHD Sit-ups
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/26/2022 - 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):
30 (15/15)
Workout
07/26/2022
“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many. He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals. Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now. If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Strict Press x 2 (5 Rounds for weight)
Strict Press
For Total Load:
5 Sets of 2
- Barbell can be taken from a rack or blocks.
- Athletes can build or use the same weights across all sets.
- Rest as needed between sets.
- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Tenfold (AMRAP - Rounds and Reps)
"Tenfold"
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round
Barbell: MRx: 75/45, Rx: 95/65
- Conditioning Category: Threshold
- Double Unders: Reps completed in less than 45 seconds.
- Thrusters: Loading shouldn't exceed 50% of your 1RM thruster.
- Score: Rounds + Reps
- Aim to hold onto the barbell for unbroken sets for as long as you can.
- If you are getting close to needing a break on the barbell, break the double unders first. It will take less time to break on the rope than it will to break on the barbell.
- Focus on fast transitions between the 2 movements.
Prep
10 Double Unders
1 Thruster
10 Double Unders
2 Thrusters
Modifications
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- 30s On Any Machine
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells
GHD Sit-ups
GHD Sit-ups
Tabata x 8 Rounds
40 Sec. Work
20 Sec. Rest
Mrx: 25/15 weighted AbMat sit-ups,
Rx: 35/25 weighted Ab May sit up,
Rx+: GHD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 26, 2022
Male Clients
1
John
O'Keefe
12:15 PM CrossFit
775 Total lbs
2
Ryan
Vogl
12:15 PM CrossFit
675 Total lbs
3
Luke
Voss
4:45 PM CrossFit
650 Total lbs
4
Adam
Watts
12:15 PM CrossFit
625 Total lbs
5
Steve
Mollen
6:00 AM CrossFit
615 Total lbs
6
Mark
Richardson
12:15 PM CrossFit
605 Total lbs
7
Private
6:00 PM CrossFit
595 Total lbs
8
Matthew
Emmons
8:30 AM Crossfit
590 Total lbs
9
Andrew
Salamun
3:30 PM CrossFit
575 Total lbs
10
Dan
Meller
12:15 PM CrossFit
505 Total lbs
11
Eric
Deacon
9:30 AM CrossFit
475 Total lbs
12
Darren
Reed
4:45 PM CrossFit
425 Total lbs
13
ed
roy
4:45 PM CrossFit
415 Total lbs
14
Michael
Leonard
6:00 PM CrossFit
405 Total lbs
15
michael
doyle
6:00 PM CrossFit
365 Total lbs
Female Clients
1
Sarah
Willoughby
7:15 AM CrossFit
400 Total lbs
2
Casey
Bush
12:15 PM CrossFit
395 Total lbs
3
Jordan
Dunbar
7:15 AM CrossFit
375 Total lbs
3
Nikki
Arnush
6:00 PM CrossFit
375 Total lbs
4
Mikyla
Young-Bayless
9:30 AM CrossFit
345 Total lbs
5
Annie
Dougherty
4:45 PM CrossFit
335 Total lbs
6
Amanda
Spungin
9:30 AM CrossFit
325 Total lbs
7
Angie
O'Keefe
6:00 AM CrossFit
320 Total lbs
8
courtney
alberts
6:00 AM CrossFit
315 Total lbs
9
Kathy
Griffiths
8:30 AM Crossfit
305 Total lbs
10
Zoe
Bergner
8:30 AM Crossfit
300 Total lbs
11
Gina
Steadman
9:30 AM CrossFit
275 Total lbs
12
Karin
Thomsen
12:15 PM CrossFit
245 Total lbs
13
Ruthann
Christensen
12:15 PM CrossFit
230 Total lbs
14
Audrey
Kenney
3:30 PM CrossFit
200 Total lbs
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