CrossFit Evergreen – CrossFit
CFE INSPIRE
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Overhead Squat (Overhead Squat
On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%
*Percentages Based Off 1RM Overhead S)
– All reps should be taken from a squat rack or lifting blocks.
– Athletes should stick to their percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter your set of 2 at 78%
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Overhead Squat Hold
10 Empty Barbell Overhead Squats
6 Overhead Squats (Light Weight)
4 Overhead Squats (Moderate Weight)
…Keep building (if needed) to 70% in sets of 3-4
Something Or Other (Time)
“Something Or Other”
For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats
Barbell: MRx: 115/65, Rx: 155/95, Rx+: 185/125
– Conditioning Category: Grind. Athletes will grind through these 3 barbell movements and are likely to be limited by muscle fatigue more than cardiovascular fatigue.
– Barbell Loading: Should not exceed 70% of your 1RM Bench or Overhead Squat. Reduce the loading if needed. Athletes can use multiple barbells or 1 barbell for all 3 movements.
– Workout Note: Barbell should be taken from the floor for the power cleans and overhead squat. The barbell should be taken from a rack for the overhead squat.
– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.
– The power cleans are likely going to be the easiest movement for athletes to grind through. Singles or small sets will work great here.
– The bench press is likely to hold up some athletes quite a bit. Going small sets right from the start is likely the most sustainable way to go here. Some options could be 3’s & 2’s, 4’s, 5’s, or 8-7-5. If you have the ability to go for bigger sets, let’s do it.
– The overhead squat is another movement the is likely to hold up some athletes quite a bit as well. We can aim for bigger sets than our bench press but we still may need more than just 2 sets here. Some options could be 8-7-5, 7-5-4-4, or 6-5-4-3-2.
Warm Up
With A Light Barbell:
5 Power Cleans
5 Bench Press
5 Overhead Squats
With A Moderate Barbell:
4 Power Cleans
4 Bench Press
4 Overhead Squats
With Workout Weight:
3 Power Cleans
3 Bench Press
3 Overhead Squats
Modifications
ALL BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbells
Ski and Accessory (Time)
3 Rounds For Time:
12/9 Calorie Ski Erg
9 Double Dumbbell Devils Press
3 Wall Walks
Time Cap: 15 Minutes
DB-MRx: 25/15, Rx: 35/25, Rx+: 50/35
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Warm Up
20s Ski
5 Burpees
20s Handstand Hold
20s Ski
3 Pull Ups
10 Handstand Shoulder Taps
Modifications
12/9 CALORIE SKI
– Reduce Cals
– 12/9 Cal Assault or Echo Bike
– 15/12 Cal Row
DEVILS PRESS
– Reduce Weight
– Burpees
– 1/2 Burpees
WALL WALKS
– Reduce Reps
– 20 Handstand Shoulder Taps
– 30s Handstand Hold Against A Wall
– Double Dumbbell Overhead Carry