CrossFit Evergreen – CrossFit

CFE INSPIRE

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

Back Squat (Back Squat

Set 1: 5 Back Squats @ 70%
Set 2: 5 Back Squats @ 70%
Set 3: 5 Back Squats @ 70%
Set 4: 5 Back Squats @ 70%
Set 5: Max Back Squats @ 70%

Rest 1 Minute Between Sets)

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– All sets should be performed at the same weight.

– The last set of back squats should be a max set.

– Score: Enter reps completed for your max set.

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 2-3 reps until you are reach 70%

Modifications

– Lower The Percentages

– Box Squat

– Front Squat

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
33 MINUTE TIME CAP

– Overview: In this 3 round triplet, athletes will grind through big sets of dumbbell squat cleans and burpees. Can you complete every round of squat cleans in 2 sets or less?

– Run: Less than 4:30 to complete each round.

– Squat Cleans: Less than 3:00 to complete each round. Perform with a pair of dumbbells. On the front heads of the dumbbells need to touch the floor each rep.

– Burpees: Less than 3:00 to complete each round.

– Score: Total time. If capped, add 1s for every incomplete rep.

– Let’s first focus on our sets on the dumbbell squat cleans. Let’s aim for big sets here.

– If we are a stronger runner, let’s push the pace here a bit and move a bit slower on the burpees.

– If we are stronger at burpees, let’s let’s push the pace here a bit and move a bit slower on the run.

– The easiest place for time to slip away will be on the squat cleans. Let’s really try to push ourselves here and stay focused on keeping our breaks short.

Modifications

800 METER RUN

– Reduce Distance

– 4:30 Time Cap

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Run

DUMBBELL SQUAT CLEANS

– Reduce Reps

– Reduce Loading

– Dumbbell Hang Squat Cleans

– Dumbbell Power Cleans

– Dumbbell Front Squats

– Sub Kettlebells

– Sub Barbell

BURPEES

– Reduce Reps

– 3:00 Time Cap

– 30 Calories On Any Machine