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Components
Bench Press
Turn & Burn
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):
34 (20/14)
Workout
Tuesday
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step - awareness. Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust. Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be - pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower. It starts with awareness of where we currently are. Brutally honest self-reflection. It then turns into a choice… a choice of lens that we will view the world in. Change our perception, and we change our world.
Strength
Bench Press
Bench Press
6 Sets:
6 Bench Press
All Sets @ 60% of 1RM Bench Press
MOVEMENT PREP
2-3 warmup sets to 60%.
MODIFICATIONS
BENCH PRESS
- Reduce Percentage
- Sub Dumbbells
STIMULUS
- Rest as needed between sets.
- Sets should be completed unbroken.
- Score: Enter weights
Metcon
Turn & Burn (Time)
3 Rounds:
15 Double Dumbbell Squats
15 Hand-Release Push-Ups
Accumulate 2 minutes of a fingertip hold. 1 plate per hand. MRx: 25/15. Rx:35/25
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: MRx: 15/10, Rx: 30 / 20, Rx+: 50 / 35
MOVEMENT PREP
5 Dumbbell Squats
3 Hand-Release Push-Ups
5 Air Squats
3 Dumbbell Shoulder To Overhead
MODIFICATIONS
DUMBBELL SQUATS
- Reduce Weight
- Reduce Reps
- Barbell Front Squat
HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Elevate Hands
DUMBBELL SHOULDER TO OVERHEAD
- Reduce Weights
- Reduce Reps
- Barbell Shoulder To Overhead
STIMULUS
- CONDITIONING CATEGORY: Threshold
- DUMBBELL SQUATS: Can rest dumbbells on shoulders but hands must stay on handles. 1-2 sets. Less than 1:00.
- HAND-RELEASE PUSH-UPS: 1-3 sets. Less than 1:00.
- Fingertip Hold: Break as needed. Less than 5:00.
- AIR SQUATS: Less than 1:00.
- DUMBBELL SHOULDER TO OVERHEAD: 1-2 sets. Less than 45 seconds.
- SCORE: Time
STRATEGY
- Big sets on the dumbbell squats.
- Quick sets on the hand-release push-ups. We want to avoid spending too much time under tension. No "sticky" reps.
- Steady pace on the air squats. Relax the shoulders.
- Make quick work of the shoulder overheads. Try to avoid pausing. Better to break than pause.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 16, 2021
Male Clients
1
John
O'Keefe
12:15 PM CrossFit
6 x 6 @ 205 lbs
2
Jon
LeDuc
4:45 PM CrossFit
6 x 6 @ 185 lbs
3
Gil
Gomez
4:45 PM CrossFit
6 x 6 @ 175 lbs
4
Chris
Bowen
12:15 PM CrossFit
6 x 6 @ 155 lbs
5
Luke
Voss
12:15 PM CrossFit
6 x 6 @ 145 lbs
5
Matthew
Emmons
7:15 AM CrossFit
6 x 6 @ 145 lbs
6
ed
roy
4:45 PM CrossFit
6 x 6 @ 135 lbs
6
scott
sabina
8:30 AM Crossfit
6 x 6 @ 135 lbs
7
Bryan
Dunbar
9:30 AM CrossFit
6 x 6 @ 125 lbs
8
Jim
Anderson
6:00 PM CrossFit
6 x 6 @ 115 lbs
8
John
Hays
9:30 AM CrossFit
6 x 6 @ 115 lbs
9
Steve
Mollen
6:00 AM CrossFit
6 x 6 @ 110 lbs
10
Darren
Reed
4:45 PM CrossFit
6 x 6 @ 95 lbs
10
Frank
Stanbach
6:00 PM CrossFit
6 x 6 @ 95 lbs
11
Max
Baker
4:45 PM CrossFit
6 x 6 @ 65 lbs
12
Xavi
Gomez
4:45 PM CrossFit
6 x 6 @ 55 lbs
13
Rob
Bush
12:15 PM CrossFit
4 x 6 @ 155 lbs
13
Doug
Davis
12:15 PM CrossFit
3 x 6 @ 145 lbs
13
Ryan
Privette
9:30 AM CrossFit
2 x 6 @ 105 lbs
13
James
Blake
6:00 AM CrossFit
1 x 6 @ 115 lbs
built in weight each round
Female Clients
1
Charlotte
Vigeant
9:30 AM CrossFit
6 x 6 @ 85 lbs
1
Jordan
Dunbar
7:15 AM CrossFit
6 x 6 @ 85 lbs
2
Teri
Heines
7:15 AM CrossFit
6 x 6 @ 75 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
6 x 6 @ 65 lbs
3
Kathy
Griffiths
8:30 AM Crossfit
6 x 6 @ 65 lbs
3
Sarah
Willoughby
4:45 PM CrossFit
6 x 6 @ 65 lbs
4
Ann
Archinal
6:00 AM CrossFit
6 x 6 @ 60 lbs
5
jessie
schiavone
4:45 PM CrossFit
6 x 6 @ 55 lbs
5
Kelly
Burns
8:30 AM Crossfit
6 x 6 @ 55 lbs
5
Ruthann
Christensen
12:15 PM CrossFit
6 x 6 @ 55 lbs
5
Shana
Schubert
6:00 PM CrossFit
6 x 6 @ 55 lbs
6
kathy
long
8:30 AM Crossfit
6 x 6 @ 45 lbs
7
Amanda
Spungin
9:30 AM CrossFit
6 x 6 @ 35 lbs
8
Shannon
Mahan
12:15 PM CrossFit
4 x 6 @ 70 lbs
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