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Components
Bench Press
Pick Your Poison
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - 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):
31 (15/16)
Workout
Tuesday
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.
Strength
Bench Press ( 6 Sets: 6 Bench Press @ 60% of 1 Rep M)
Bench Press
Stimulus
- A slight back off week after the heavy single last week.
- Each set will be at the same weight across.
Movement Prep
2-3 Warmup sets to 60%.
Metcon
Pick Your Poison (AMRAP - Rounds and Reps)
"Pick Your Poison"
AMRAP 10:
1 Push Press
1 Burpee Box Jump (24"/20")
2 Push Press
2 Burpee Box Jumps (24"/20")
3 Push Press
3 Burpee Box Jumps (24"/20")
...
[Continue Adding 1 Rep To Each Movement]
Barbell: MRx75/55, Rx:95/65
Movement Prep
5 Push Presses
5 Burpee Box Jumps
Modifications
PUSH PRESS
- Reduce Weight
- Double Dumbbell Push Presses
- Push-Ups
BURPEE BOX JUMP
- Reduce Height
- Burpee Box Step-Ups
- Bar-Facing Burpees
Stimulus
- Conditioning Category: Threshold
- Ahtletes can expect to complete 8-12 rounds in this workout.
- The push presses should be at a weight that we can complete all rounds in unbroken sets.
- Score: Rounds + Reps. For example, if you finish the round of 10's and get 10 push presses into the round of 11's, your score is 10+10.
Strategy
- The aim in the workout is to hold onto the barbell for unbroken sets each round.
- The burpee box jumps should be paced in a way that allows you to hold on for unbroken push press sets. Stepping up from each burpee and stepping off the box are both great ways to pace out burpee box jumps.
- The burpee and the push press both require a press out with the arms. This means that the push press are likely going to get challenging in the later rounds. Use the legs and hips a lot right from the start on both the burpees and push presses.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 28, 2021
Male Clients
1
John
O'Keefe
12:15 PM CrossFit
1 x 6 @ 185 lbs
2
Cameron
Shepherd
7:15 AM CrossFit
1 x 6 @ 155 lbs
2
Mark
Richardson
12:15 PM CrossFit
1 x 6 @ 155 lbs
2
Ryan
Vogl
3:30 PM CrossFit
1 x 6 @ 155 lbs
3
Dan
Meller
12:15 PM CrossFit
1 x 6 @ 145 lbs
3
ed
roy
4:45 PM CrossFit
1 x 6 @ 145 lbs
4
Bryan
Dunbar
6:00 AM CrossFit
1 x 6 @ 135 lbs
#115 x 8 reps for 3 rounds
4
Doug
Davis
12:15 PM CrossFit
1 x 6 @ 135 lbs
4
Jeffrey
Scheire
12:15 PM CrossFit
1 x 6 @ 135 lbs
4
Luke
Voss
4:45 PM CrossFit
1 x 6 @ 135 lbs
4
Matthew
Emmons
7:15 AM CrossFit
1 x 6 @ 135 lbs
5
Brandon
McCarthy
6:00 PM CrossFit
1 x 6 @ 115 lbs
6
Darren
Reed
4:45 PM CrossFit
1 x 6 @ 105 lbs
7
John
Hays
9:30 AM CrossFit
1 x 6 @ 95 lbs
8
Max
Baker
4:45 PM CrossFit
1 x 6 @ 75 lbs
Female Clients
1
Katie
Seelhoff
12:15 PM CrossFit
1 x 6 @ 85 lbs
2
Jordan
Dunbar
7:15 AM CrossFit
1 x 6 @ 80 lbs
2
Peri
Vogl
7:15 AM CrossFit
1 x 6 @ 80 lbs
3
Amanda
Spungin
9:30 AM CrossFit
1 x 6 @ 75 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
1 x 6 @ 75 lbs
3
Annie
Dougherty
6:00 PM CrossFit
1 x 6 @ 75 lbs
3
Sarah
Willoughby
4:45 PM CrossFit
1 x 6 @ 75 lbs
4
Allison
Marti
3:30 PM CrossFit
1 x 6 @ 65 lbs
4
jessie
schiavone
4:45 PM CrossFit
1 x 6 @ 65 lbs
4
Shannon
Mahan
12:15 PM CrossFit
1 x 6 @ 65 lbs
4
Teri
Heines
7:15 AM CrossFit
1 x 6 @ 65 lbs
5
Carmen
Doyle
7:15 AM CrossFit
1 x 6 @ 55 lbs
5
Ruthann
Christensen
3:30 PM CrossFit
1 x 6 @ 55 lbs
6
Beata
Wyatt
6:00 AM CrossFit
1 x 6 @ 50 lbs
6
Christina
Griggs
8:30 AM Crossfit
1 x 6 @ 50 lbs
25lb db bench
7
Ashleigh
Young
9:30 AM CrossFit
1 x 6 @ 40 lbs
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