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.
Run Intervals (Time)
Run Intervals
3 Sets:
200 Meter Run
Rest 30 Seconds Between Sets.
– Athletes should aim to maintain the same pace throughout each interval.
– Score: Total time it takes to complete the workout (including rest).
Modifications
200 METER RUN
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
Back Squat (Back Squat
Build To A Heavy Set Of 3
)
– Barbell should come from a rack.
– Pauses between reps are permitted with the bar held in the back rack position.
– Athletes should make no more than 5 attempts at their heavy set of 3.
– Score: Enter heaviest successful set of 3.
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
5 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
…Keep building in sets of 1-2 reps until you are ready to attempt your heavy set of 3.
Ante Up (AMRAP – Rounds and Reps)
“Ante Up”
AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3…Dumbbell Squats
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Overview: In this cyclical workout, athletes should aim to move at a steady pace throughout.
– Toes To Bar: Athletes should be able to complete these sets in 1-2 sets each round. Sets should take less than 30s to complete.
– Double Unders: Reps should take less than 45s to complete.
– Dumbbell Squats: These should be performed with 2 dumbbells held in the front rack. Resting the dumbbells on the shoulders will not be permitted. Reps will increase by 1 each round.
– Score: Total rounds + reps.
– Let’s make our main priority to get the dumbbell squats completed unbroken each round.
– If we need to break somewhere let’s try to have that break be on the double unders or toes to bar. We want to keep this break under 10s.
– Fast transitions will be key in this workout.
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Toes To As High As Possible
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
DUMBBELL SQUATS
– Reduce Loading
– Single Dumbbell Squats
– Air Squats (2,4,6…)