CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
We sprint into the water.
Back Squat (Back Squat
Build To A Heavy Set of 10
)
– Barbell should come from a rack.
– Reps must be completed unbroken.
– Pausing between reps is permitted.
– No more than 2 attempts should be made for your heavy set of 10.
– Score: Load
Warm Up
10 Air Squats
10 Pausing Glute Bridges
10 Empty Barbell Back Squats
5 Light Back Squats
*Keep hitting sets of 3-5 reps as you make your weight jumps. Hit your heavy set of 10 when feel you are at your goal 10 rep weight (roughly 75% of your 1RM).
Modifications
– Reduce Reps
– Box Squat
– Front Squat
– Dumbbell Squats
99 Problems (Time)
“99 Problems”
For Time [Partition However]:
99 Calorie Row
99 Wallballs MRx: 14/10, Rx: 20/14
99 Burpees
Time Cap: 20 Minutes
– Overview: This workout will come down choosing the right strategy for you and making sure that you can hold your pace throughout.
– Row: Ladies should be able to hold 800+ cals/hr on the rower throughout. Guys should be able to hold 900+ cals/hr on the rower throughout.
– Wallballs: To use the Rx loading, athletes should be able to complete 20 or more reps unbroken when fresh. Reduce reps or loading if needed.
– Burpees: To complete Rx reps, athletes should be able to complete 10 or more reps in a minute.
– Score: Total Time
– There are endless ways to partition the work. When choosing your strategy we can play to our strengths and be mindful of our weaknesses.
– We should also be aware that the wallballs and the row will cause some muscular interference in the legs while the wallballs and the burpees will cause some interference in the shoulders.
– Here are some potential strategies to consider:
11 Rounds:
9 Calorie Row
9 Wallballs
9 Burpees
9 Rounds:
11 Calorie Row
11 Wallballs
11 Burpees
3 Rounds:
33 Calorie Row
33 Wallballs
33 Burpees
Burpees
Rounds of:
Wallballs
Cal Row
Burpees
Row
Rounds of:
Burpees
Wallballs
Row
Wallballs
Rounds of:
Row
Burpees
Wallballs
Modifications
99 CALORIE ROW
– Reduce Cals
– 99 Cal Bike Erg
– 75 Cal Ski
– 75 Cal Assault or Echo Bike
– 75 Cal Air Run
– 64 Shuttle Runs (25ft. Out + 25ft. Back = 1)
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 150 Air Squats
BURPEES
– Reduce Reps
– 99 Push-Ups
– 99 Calorie Bike Erg
– 75 Cal Ski
– 75 Cal Assault or Echo Bike
– 64 Shuttle Runs (25ft. Out + 25ft. Back = 1)
– 75 Cal Air Run
Dumbbell Grunt Work (Time)
Grunt Work
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Bench Press
30ft. Single Dumbbell Overhead Lunge*
Dumbbells: MRx: 30/20, Rx: 50/35, Rx+: 70/50
*Alternate Arms Each Round
– Bench: No more than 1 break should be needed on any round. Reduce the loading if needed. 2 dumbbells should be used for this movement.
– Lunge: Should be challenging, but unbroken. Lunge 15ft. away from bench, turn around, then 15ft. back to the bench for next set of bench press. 1 dumbbell should be used for this movement. Alternate arms every round (10’s use right, 9’s use left, 8’s use right, etc.)
– Score: Total Time
Modifications
DUMBBELL BENCH PRESS
– Reduce Loading
– Barbell Bench Press
– Dumbbell or Barbell Floor Press
– 2x Push-Ups
OVERHEAD LUNGE
– Reduce/Remove Loading
– Reduce Distance
– Kettlebell Overhead Lunge
– Dumbbell Front Rack Lunge
– 10 Overhead Reverse Lunges