CrossFit Evergreen – CrossFit

CFE INSPIRE

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to the finish line?

Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Quite Frankly (3 Rounds for reps)

“Quite Frankly”

AMRAP 5:
Buy-In: 50 Wallballs MRx: 14/10, Rx: 20/14
12 Deadlifts MRx: 135/95, Rx: 185/135
12 Handstand Push-ups

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts MRx: 155/115, Rx: 225/155
9 Deficit Handstand Push-ups (3.5″/2″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts MRx: 185/155, Rx: 275/185
6 Strict Handstand Push-ups

*Advance Immediately To Back Squat Following Final AMRAP (See Next Piece)
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through gymnastics and barbell reps.

– Buy-In: This means athletes will begin each AMRAP with the wallballs. Once the reps are complete, they’ll alternate between the deadlifts and HSPU. The wallballs will not count toward your score.

– Wallballs: Athletes should be able to complete the wallballs in less than 2:30 in the first AMRAP, less than 2:00 in the second AMRAP, and less than 1:30 in the last AMRAP.

– Deadlifts: Every round athletes should increase the load. The loading of the last deadlift bar should not exceed 75% of your 1RM deadlift. Quick singles, 2 sets, or 3 sets are all options for break up strategies.

– HSPU: Athletes should be able to complete all variations in no more than 3 sets.

– Score: Enter rounds + reps completed in each AMRAP. Overall score will be total rounds + reps. Record your back squat on the next piece (next slide).

Modifications

WALLBALLS

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Air Squats

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

HSPU

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Push Presses

– Burpees

DEFICIT HSPU

– Reduce Reps

– Reduce/Remove Deficit

– Sub Double Dumbbell Push Presses

– Burpees

STRICT HSPU

– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict Presses

– Push-Ups

Back Squat (Back Squat


[10 Minute Window]:
Build To A Heavy Set of 5 Back Squats  

*Immediately Following Final AMRAP of “Quite Frankly”
)

– Athletes will use the same barbell as used in the workout.

– Barbell can be stripped then placed into a rack before beginning to build toward your heavy 5.

– Athletes should be able to get at least 3 attempts in during the 10 minute window.

– The time for this lift begins at the 25 minute mark immediately following the last AMRAP of “Quite Frankly.”

– Score: Heaviest set of 5.