CrossFit Evergreen – CrossFit
CFE INSPIRE
“Intention drives behavior.”
If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.
If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.
Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.
Intention is everything.
Front Squat (Front Squat
On the 1:30 x 9 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%
Set 7: 6 Reps @ 75%
Set 8: 4 Reps @ 78%
Set 9: 2 Reps @ 81%)
– Barbell should be taken from a rack.
– Athletes should aim to stick to the given percentages.
– Score: Enter heaviest set of 2 (last weight entered). Enterweights used for each set in your notes.
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
6 Front Squats (Light Weight)
4 Front Squats (Moderate Weight)
…Keep building in sets of 3-4 reps until you reach 70%.
Bergeron Boop Test (Time)
“Bergeron Boop Test”
7 Rounds For Time:
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees
– Conditioning Category: Threshold
– This variation of the beep test is for athletes who are competing in the age group quarterfinals only. This is to help control the volume and intensity of the workout.
– Thrusters: Reps should take less than 20s to complete. Loading should not exceed 50% of your 1RM thruster.
– Pull-Ups: Reps should take 20s or less to complete.
– Burpees: Reps should take 20s or less to complete.
– Score: Time it takes to complete the workout.
– Aim for unbroken sets of thrusters and pull-ups.
– Pace the burpees in a way that will allow for unbroken thrusters and pull-ups.
– Make your transitions quick.
– Aim to hold the same pace each round.
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded Pull-ups
– Ring Rows
– Jumping Pull-ups
– Alternating Double Dumbbell Plank Rows
BURPEES
– Reduce Reps
Grunt Work Monday (Time)
Grunt Work
3 Rounds For Time:
15 Toes to Bar
9 Strict Ring Dips
6 Jumping Lunges
– The toes to bar should take less than 1:30 to complete.
– The strict ring dips should take less than 1:30 to complete.
– Score: Total time it takes to complete the workout.
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– 30 Sit-Ups
STRICT RING DIPS
– Reduce Reps
– Banded Strict Ring Dips
– Bar Dips
– Box Dips
– Bench Dips
– Push-ups
JUMPING LUNGES
– Reduce Reps
– Reverse Lunges
– Air Squats