CrossFit Evergreen – CrossFit
CFE INSPIRE
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.
View “preparation” as two equal parts:
1. Thought
2. Action
Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.
Overhead Squat (Overhead Squat
Build To A 1RM
)
– Barbell should come from a rack.
– Athletes should not continue after 3 failed attempts.
– Score: Enter heaviest successful lift.
Warm Up
20s Handstand Hold
With An Empty Barbell:
20s Standing Barbell Overhead Hold
20s Bottom Of Overhead Squat Hold
10 Overhead Squats
With A Light Weight:
5 Overhead Squats
With A Moderate Weight:
3 Overhead Squats
…Keep building in weight hitting sets of 1-2 reps until you reach your heavy single.
Modifications
– Front Squat
– Back Squat
Lost In The Sauce (4 Rounds for reps)
“Lost In The Sauce”
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 2 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 2 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 2 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: MRx: 65/45, Rx: 85/65, Rx+:115/85
– Conditioning Category: High Threshold. Athletes will move at the higher end of their maximal sustainable pace.
– Row: Should be completed in less than 2:00.
– Overhead Squats: The weight will stay the same across but the reps will decrease slightly each AMRAP. Loading should not exceed 65% of your 1RM overhead squat. Reps should be completed in 1-2 sets in less than 1:00 each round.
– HSPU: Can be kipping or strict. Athletes should have just under 1:00 to accumulate as many reps as they can.
– Score: Enter HSPU reps completed each AMRAP only.
– Athletes should row at a pace that is slightly faster than something they are typically comfortable with. Your pace here should not come at the expense of your overhead squat sets.
– Hold onto bar for 1-2 sets each round. If your cadence is on the slower side, take 1 break just after the halfway point to shake out the arms.
– Chip away at the HSPU however you see fit in the remaining time.
Modifications
400 METER ROW
– Reduce Distance
– 400m Run
– 300m Ski
– 800m Bike (Any)
– 30 x 10m Shuttle Runs
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
HSPU
– Use Riser
– Pike Push-Ups
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
5 Rope Climbs (Time)
Rope Climb Benchmark
For Time:
5 Rope Climbs (15ft.)
Modifications
– 12ft. Rope Climb
– Hand Over Hand Sled Pulls
– 25 Strict Chin-Ups
– 30 Alternating Dumbbell Plank Rows