CrossFit Evergreen – CrossFit
CFE INSPIRE
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Overhead Squat (Overhead Squat
Build To A Heavy Set of 3
)
– The barbell should come from a rack.
– We aren’t necessarily looking to PR but if it’s there, go for it!
– We suggest performing no more than 5 attempts.
– Score: Heaviest set of 3.
Warm Up
With An Empty Barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Press (From Back Rack)
5 Snatch Grip RDL
5 Overhead Squats
With A Light Weight…
5 Overhead Squats
With A Moderate Weight…
3 Overhead Squats
Keep making weight jumps hitting 1-2 reps at a time until you are ready to attempt your heavy set of 3.
Modifications
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
“Nancy” (Time)
“Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
Rx: 95/65
– Overview: This is a repeat from 7.22.2022. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?
– Run: Completed in 2:15 or less each round.
– OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.
– Score: Time
– If you know you can get the squats done in unbroken sets, this workout is all about how fast you can run while holding onto those unbroken sets.
– If overhead squats are a movement you are working on, run at a pace that will allow you to maximize your sets.
– Fast transitions are key in this workout.
Modifications
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
OVERHEAD SQUATS
– Reduce Reps/Loading
– Single Dumbbell Overhead Squats
– Front Squats