CrossFit Evergreen – CrossFit
“Enthusiasm is common. But endurance is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… It’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
Overhead Squat
Overhead Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.2.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– All sets should come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub 5 x 5 Overhead Squats (w/ PVC or Empty Barbell)
– Sub Single Dumbbell
“Solitary Confinement” (Time)
“Solitary Confinement”
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row
Time Cap: 30 Minutes
– Conditioning Category: Threshold
– Row: Performed in 1:15 or less each round. Monitor should be reset each round.
– Lateral Burpees Over Rower: Athletes should be able to perform 7 or more reps per 2 minute window.
– Score: Total time.
– Aim to row at your normal workout pace. If you row above your threshold, it is going to directly impact your burpee pace. It is better to row a little slower in order to burpee a little faster.
– Have goal number of burpees to hit per round. If burpees are your jam, aim for 12+ reps each round. If you tend to struggle with burpees, aim for 7-11 reps each round.
– Stop your burpees 10-15s early in order to get back into your rower and prepare for the next round.
Prep
100m Row
10 Lateral Burpees Over The Rower
Modifications
LATERAL BURPEES OVER ROWER
– Reduce Reps
– Step Over The Rower Instead of Jump
– Burpee To Target
250M ROW
– Reduce Meters
– 200m Ski
– 500m Bike
– 200m Run
– 1500m Air Run