CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Front Squat (Front Squat
6 Sets:
Set 1: 6 Front Squats @ 67%
Set 2: 4 Front Squats @ 76%
Set 3: 2 Front Squats @ 85%
Set 4: 6 Front Squats @ 70%
Set 5: 4 Front Squats @ 79%
Set 6: 2 Front Squats @ 88%)
Rest 1 min. Between Sets
– Barbell should come from a rack.
– The weights will climb, then come back down, then climb back up.
– Score: Enter weightused for your heavy set of 2 @ 88%.
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 (if needed) to 67% in sets of 2-3 reps
“The Admiral” (Time)
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
BB-MRx: 105/65, Rx: 135/85, Rx+: 155/105
– This is a repeat workout from 7/13/22.
– Feel: This workout should feel grindy across the board.
– Burpee Pull-Ups: Athletes can jump directly in to the pull-ups, hang then kip, or hang and perform a strict pull-up. All variations are considered Rx. Reps should be completed in 2:00 or less.
– Front Squats: Loading should not exceed 70% or your 1RM front squat. Reps should be completed in 2:00 or less.
– Box Jumps: Athletes can jump or step down today. Reps should take less than 1:30.
– Score: Total time. If capped, add 1s for every missed rep.
– Chip away at the burpee pull-ups at a steady pace. Try to make every rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.
– Aim to complete the pull-ups in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.
– Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.
– Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.
MODIFICATIONS
BURPEE PULL-UPS
– Reduce Reps
– Burpee
– Burpee To Target
– Pull-Ups
– 20 Burpees + 20 Banded Pull-Ups
FRONT SQUATS
– Reduce Loading
– Sub Dumbbells
– Air Squats
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– Broad Jumps
– 15/12 Cals On Any Machine