CrossFit Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.”

We talk a lot about effort.

It’s the gasoline that will drive us to our destination. And there is no substitute.

It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Back Squat (Back Squat


On the 2:0 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%

*All Percentages Based Off 1RM Back Squat
)

– 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: 3 Reps at 73%

Jackhammer (Time)

“Jackhammer”

2 Rounds For Time:
1,000 Meter Row
50 Thrusters 45 / 35 lb
25 Chest to Bar Pull-ups

Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.

– Run: Should be completed in less than 6:00 each round.

– Thrusters: Should feel SUPER light. Reps should be completed in less than 3:00 each round.

– Chest To Bar: Should be completed in less than 2:00 each round.

– Score: Total time it takes to complete the workout. If capped add 1 second for every missed rep.

– Athletes should run at a pace that allows them to push the thrusters and pull-ups.

– If you are going to break up the barbell, let’s make sure your breaks are short. Count 5-7 seconds in your head then get right back to work. Athletes should be able hold on for big unbroken sets of 10 or more.

– As soon as you finish the thrusters, let’s get the hands on the pull-up bar as quickly as possible. Same as the thrusters, let’s be sure our breaks are short. Count 7-15 seconds in your head then get right back up.

Warm Up

200m Jog

6 Thrusters (Workout Weight)

6 Pull-Ups

100m Jog

4 Thrusters (Workout Weight)

4 Chest To Bar

Modifications

1,000 METER ROW

– Reduce Distance

– 800m Ski

– 2,000m Bike

THURSTERS

– Reduce Loading

– Sub Dumbbell(s)

– Wallballs

CHEST TO BAR PULL-UPS

– Reduce Reps

– Pull-Ups

– Banded Chest To Bar

– Ring Rows

– Alternating Dumbbell Plank Rows