CrossFit Evergreen – CrossFit
CFE INSPIRE
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Front Squat (Front Squat
6 Sets:
Set 1: 12 Front Squats @ 48%
Set 2: 10 Front Squats @ 58%
Set 3: 8 Front Squats @ 67%
Set 4: 12 Front Squats @ 52%
Set 5: 10 Front Squats @ 61%
Set 6: 8 Front Squats @ 70%
Rest 1 min. between sets)
– Barbell should come from a rack.
– The weights will climb, then come back down, then climb back up.
– Reps should be completed unbroken each set.
– Score: Enter weight used for heavy set of 8 @ 70%.
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
8 Front Squats (Light Weight)
6 Front Squats (Moderate Weight)
…Keep building (if needed) to 48% in sets of 3-4 reps
Modifications
– Reduce Percentages
– Sub Dumbbells
Podiatry (Calories)
“Podiatry”
On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
30 Double Unders
Max Calorie Row
– Overview: In this grippy interval piece, athletes will aim to complete unbroken toes to bar/double under sets, then row at a fast, yet sustainable pace.
– Toes To Bar: Athletes should be able to complete the majority of these rounds unbroken.
– Double Unders: Reps should be completed in 45s or less each interval.
– Row: Athletes can keep their monitor running throughout the workout without needing to reset.
– Score: Total calories completed over the course of the 10 rounds.
– Aim for unbroken sets of toes to bar. In the later rounds, 1 quick break may be needed.
– Try to relax the shoulders as much as possible on the double unders.
– The most common pace we see on a rower is ladies holding about 12 cals a minute and guys holding about 15 cals a minute. If you get on the rower with 30s to go, you can aim for about half those cals (8 for the guys and 6 for the girls). Having this number goal can help hold you accountable as you start to feel the fatigue set in.
– Fast transitions will be key in this workout. If you need to chalk, get off the rower about 10s early to give yourself time to do so.
Modifications
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 45s Time Cap
– 45 Single Unders
– 30 Plate Hops
ROW
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Burpees