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Components
Strict Press
"Pushing Me Away"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/07/2021 - 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):
27 (14/13)
Workout
12/07/2021
“Water the flowers, not the weeds.” Imagine your vision being a water hose. And wherever your attention goes, you water. Because whatever we end up watering… grows. Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us. Check in with ourselves today. Are we watering the flowers, or the weeds?
Strict Press (AMRAP - Reps)
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken strict presses from a rack, resting 1-3 minutes between each set. Following the third set, complete a max set of strict presses.
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the max set.
"Pushing Me Away" (Time)
5 Rounds For Time:
1,000 Meter Bike Erg
50 Double Unders
10-8-6-4-2 Strict Ring Dips
CONDITIONING CATEGORY: Threshold
BIKE: Less than 2:30. Samper as high as possible while holding 80+ RPMs.
DOUBLE UNDERS: Less than 1:00.
STRICT RING DIPS: 3 reps should take less than 30s.
STRATEGY
- Hard effort on the bike.
- Relax the shoulders on the rope and breathe.
- Quick small sets on the ring dips.
RE: Time.
MOVEMENT PREP
250m Bike Erg
10 Double Unders
3 Strict Ring Dips
MODIFICATIONS
1,000 METER BIKE ERG
- Reduce Distance
- 1,000m On Any Bike (~2:00-2:30 Effort)
- 500m Row
- 400m Run
- 400m Ski
- 300m Air Run
- 30 Burpees
DOUBLE UNDERS
- Reduce Reps
- 1:00 Cap
- 75 Single Unders
- 12/10 Cal Ski
- 15/12 Cal Row
STRICT RING DIPS
- Reduce Reps
- Banded
- Dips Between Boxes
- Bench Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 07, 2021
Male Clients
1
3
Pete
4:45 PM CrossFit
16 Reps
125
2
John
O'Keefe
12:15 PM CrossFit
15 Reps
125#
3
Mark
Richardson
12:15 PM CrossFit
12 Reps
95#
4
Cameron
Shepherd
8:30 AM Crossfit
9 Reps
@ 110#
4
scott
sabina
8:30 AM Crossfit
9 Reps
@ 105#
5
Matthew
Emmons
7:15 AM CrossFit
6 Reps
95lbs
6
John
Hays
9:30 AM CrossFit
4 Reps
@ 105#
7
Jon
LeDuc
8:30 AM Crossfit
11 Reps
@ 135#
8
James
Kenney
7:15 AM CrossFit
10 Reps
4sets of 10 15# bar
9
Doug
Davis
12:15 PM CrossFit
8 Reps
105
9
Luke
Voss
12:15 PM CrossFit
8 Reps
120
9
Xavi
Gomez
3:30 PM CrossFit
8 Reps
45#
10
Gil
Gomez
3:30 PM CrossFit
3 Reps
155#
11
Dan
Meller
12:15 PM CrossFit
1 Reps
95#
Female Clients
1
Angie
O'Keefe
6:00 AM CrossFit
10 Reps
@ 60#
2
Kerry
Riefenberg
9:30 AM CrossFit
8 Reps
@ 65#
3
Amanda
Spungin
9:30 AM CrossFit
5 Reps
@ 80#
4
Charlotte
Vigeant
9:30 AM CrossFit
4 Reps
@ 80#
5
Casey
Bush
9:30 AM CrossFit
3 Reps
@ 75#
6
Teri
Heines
7:15 AM CrossFit
2 Reps
@ 70#
7
Brooke
Bemis
12:15 PM CrossFit
17 Reps
45#
8
Sarah
Willoughby
4:45 PM CrossFit
12 Reps
50#
9
Sara
Kenney
7:15 AM CrossFit
10 Reps
4sets of 10 15# bar
10
Jordan
Dunbar
6:00 AM CrossFit
9 Reps
@75#
11
Katie
Seelhoff
4:45 PM CrossFit
5 Reps
75#
11
Shannon
Mahan
4:45 PM CrossFit
5 Reps
55#
12
Ruthann
Christensen
12:15 PM CrossFit
3 Reps
45#
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