CrossFit Evergreen – CrossFit

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

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Back Squats (Weight)

Back Squat

5-6 Sets:

5-6 Reps @ 60-65%

*6-8 Second Eccentric
– For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom.

– Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.

– Score: Enter heaviest set. Record sets/reps in your notes.

Prep

10 Empty Barbell Back Squats

3-5 Light Reps (No Eccentric)

3 Moderate Reps (With Eccentric)

Tippy Toes (Time)

“Tippy Toes”

https://ctstorageprod.blob.core.windows.net/videos-coaching/feet-on-burpee.mp4

10 Rounds For Time:

10 Toes to Bar

10 Burpees

100 Meter Run
– Conditioning Category: Threshold

– Each round should take between 1:30-2:00 minutes.

– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.

– The burpees should take less than 1:00.

– The run should take less than :45s.

– Score: Time

– Our main goal here is to hold on for big sets on the toes to bar.

– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.

Prep

5 Toes to Bar

5 Burpees

50 Meter Run

Modifications

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 15 Sit-Ups

BURPEES

– 10 Calorie Bike

– Straight Arm Burpees

– Reduce Reps

100 METER RUN

– Reduce Distance

– 100m Ski

– 250m Bike

– 125m Row

– 75m Air Run

– 10 x 10m Shuttle Runs