CrossFit Evergreen – CrossFit
CFE INSPIRE
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
Back Squat (Back Squat
Set 1: 5 Back Squats @ 70%
Set 2: 3 Back Squats @ 79%
Set 3: 1 Back Squat @ 88%
Set 4: 5 Back Squats @ 73%
Set 5: 3 Back Squats @ 82%
Set 6: 1 Back Squat @ 91%
Sets 7-9: 3 Sets to Build to Heavy Single
Rest 1-2 Minutes Between Sets.
)
– Barbell should come from a rack.
– Pauses between reps are permitted.
– After set 6, athletes will have 3 sets to keep building toward a heavy single for the day.
– Score: Enter weights used for each set in NOTES. SCORE is your heavy single for the day.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
…Keep building in sets of 2-3 until you reach 70%
Modifications
– Lower The Percentages
– Box Squat
– Front Squat
OuTWOrk Everyone (Time)
“ouTWOrk everyone”
2 Rounds For Time:
800 Meter Run
1,000/900 Meter Row
– Feel: This workout should allow athletes to get outside their comfort zone when it comes to pacing these movements. Athletes should feel as though they can push the run and row a little more than usual.
– Run: Should be completed in less than 5:00.
– Row: Should be completed in less than 5:00.
– Score: Total time it takes to complete the workout.
– Let’s pick one of these movements to really mail it in on.
– If we choose to push the run more, we’ll recover a bit on the rower.
– If we choose to push the row more, we’ll recover on the run.
– This is a workout where we can sort of “test the waters” and see what we are capable of holding, even if it may scare us a little.
Modifications
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
1,000/900 METER ROW
– Reduce Distance
– 800/700m Ski
– 2000/1,800m Bike
– 800m Run
– 600m Air Run