CrossFit Evergreen – CrossFit

CFE INSPIRE

“The soul is like a bowl of water.” – Epictetus

It’s ok to get ruffled sometimes.

We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can *always* find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.

In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

20/20 Vision (AMRAP – Rounds and Reps)

AMRAP 20:
18/15 Calorie Echo Bike
12 AbMat Sit-Ups
9 Double Dumbbell Push Press
60ft. Double Dumbell Front Rack Lunge

Dumbbell: MRx: 25/15, Rx: 35/25 Rx+: 50/35

– Overview: The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes should make the focus today to move really well on the toes to bar and dumbbells.

– Score: Total rounds + reps.
Warm Up

30s Bike

6 Straight leg sit ups

3 Dumbbell Push Presses

6 Dumbbell Front Rack Walking Lunge Steps

Modifications

18/15 CALORIE ECHO BIKE

– Reduce Cals

– 2:00 Time Cap

– 18/15 Cal Assault Bike

– 21/18 Cal Row or Bike Erg

– 21/18 Cal Ski or Air Run

– 300m Run

ABMAT SIT-UPS

– Reduce Reps

– Crunches

DUMBBELL PUSH PRESS

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Dumbbell Strict Presses

– Kipping HSPU

DUMBBELL FRONT RACK LUNGE

– Reduce/Remove Loading

– Reduce Distance

– Dumbbell Suitcase Lunge

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell

– Reverse Lunges (15)

Mobility/Cool Down (No Measure)

Forward Bend
Straddle Forward Bend
Sumo Squat Press
Spider-Man Hold
Cat/Cow
Puppy Pose
Figure 4 twist laying down
Knees Together to side truck stretch
Knees to chest