CrossFit Evergreen – CrossFit
CFE INSPIRE
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Front Squat (Front Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/Front Squat.mp4
On the 2:30 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 Sets based of 1 RM Front Squats
– Be sure that the front squat PR you have logged is up to date.
– 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 weight for you set of 3 Reps at 73%.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
7 Front Squats (Light Weight)
5 Front Squats (Moderate Weight)
…Keep building (if needed) to 65% in sets of 3-4
Life Alert (3 Rounds for reps)
“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats MRx: 55/35, Rx: 75/55, Rx+: 95/65
Rest 3 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats MRx: 75/55, Rx: 105/75, Rx+: 115/85
Rest 3 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats MRx: 95/75, Rx: 115/85, Rx+: 135/95
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.
– Interval 1: The row should take less than 1:30, the TTB should take less than 1:30, and the front squats should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round.
– Interval 2: The row should take less than 1:00, the TTB should take less than 1:30, and the front squats should be completed in 1-2 sets in less than 1:00. Athletes should be aiming to get into the second round.
– Interval 3: The row should take less than 45s, the TTB should take less than 1:00, and the front squats should be completed in 1 set in less than 45s. Athletes should aim to get further than the second interval.
– Loading: The final barbell should not exceed 70% of your 1RM front squat. The barbell should come from the floor here.
– Score: Enter reps completed in each interval. Overall score will be the sum total.
– Pace the row in a way that will allow you to push for bigger sets of toes to bar.
– Aim for no more than 3 sets on the toes to bar in any round/interval.
– See if you can hold on for unbroken front squats. If you feel like you want to put the bar down, pause at a full stand and shake out the legs. If after 5 seconds you still feel need to break, go ahead and put the bar down.
– Fast transitions are key here. Make every second count.
Modifications
21/15 | 15/12 | 9/6 CALORIE ROW
– Reduce Cals
– 21/15 | 15/12 | 9/6 Cal Bike Erg
– 15/12 | 12/9 | 6/4 Cal Assault or Echo Bike
– 15/12 | 12/9 | 6/4 Cal Ski
– 300m | 200m | 100m Run
– 21 | 15 | 9 Shuttle Runs (25ft. = 1)
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
Push Up/Pull Up Accessory (No Measure)
6 Min. AMRAP
Min 1: Push Ups
Min 2: Pull Ups
Keep alternating each minute. Work on form and quality of movements not speed. Record push up and pull up reps in your notes.