CrossFit Evergreen – CrossFit

CFE INSPIRE

“There will never be a better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Open 21.1 “Pre-Game” (Time)

AT 50% INTENSITY (WARM-UP PACE):

Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run
– Optional primer for the upcomingOpen workouts.

– “Warmup-like” intensity, passing through common ranges of motion that will help us move better.

– Here’s the goal: leave the gym better than when you walked in. That means we must control intensity, and choose an appropriate amount of volume in the rounds above.

Modifications

HOME GYM

At 50% intensity (warm-up pace):

Part A)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B)

3 Rounds:

6 Double Dumbbell Renegade Rows

9 Burpees

12 Kettlebell Swings (light)

15 AbMat Sit-Ups

18 Air Squats

Part C)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part D)

2-3 Rounds:

5 Unweighted or Banded Good Mornings

5 Single Dumbbell Front Squats (Each Arm)

5 Single Dumbbell Dumbbell Strict Presses (Each Arm)

5 Single Dumbbell Single Leg RDL’s

Part E)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Mobility (No Measure)

Child’s Pose
Wrist Stretches
Cat/Cow
Cobra
Banded Hamstring Hip Opener
Happy Baby
Plow pose
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths