CrossFit Evergreen – CrossFit
CFE INSPIRE
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Hell’s Bell’s (AMRAP – Reps)
EMOM Conditioning
On the Minute x 25 [5 Rounds]:
Minute 1: Ski Erg Calories
Minute 2: Dumbbell Hang Snatches
Minute 3: Echo Bike Calories
Mintue 4: Dumbbell Box Step-ups (24″/20″)
Minute 5: Rest
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Goal on these EMOMs is to hold consistent numbers across all rounds. – Perform the dumbbell hang snatches with 1 dumbbell. Switch arms every 5 reps. – Perform the box step-ups with 2 dumbbells held down by the sides. – Score: Total Reps for all 5 Rounds Prep 30s Ski 4 Dumbbell Hang Snatches 30s Echo Bike 4 Dumbbell Box Step-Ups Modifications SKI ERG – Any Machine – 10m Shuttle Runs DUMBBELL HANG SNATCHES – Reduce Loading – Sub Kettlebell Swings ECHO BIKE – Any Machine – 10m Shuttle Runs DUMBBELL BOX STEP-UPS – Reduce Loading – Single Dumbbell – Sub Kettlebell *If workout is modified in any way or equipment is swapped out, your score is considered “scaled”