CrossFit Evergreen – CrossFit
CFE INSPIRE
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.
It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.
To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.
Even when every damn reason tells us we can’t… let’s go. That’s what we do.
Shoulder Press (Strict Press
Heavy Set of 5
)
– Barbell should come from a rack.
– Athletes can take as many attempts as they would like.
– Score: Heaviest Successful Set of 5
Warm Up
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To Heavy Set of 5
Modifications
– Sub Dumbbells
– Reduce Percentage
Front Squat (Front Squat
Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 1 Front Squat @ 70%
Set 4: Max Front Squats @ 75%
Rest 1 Minute Between Sets
)
– Barbell should come from a rack.
– The weights will increase each set. The final set will be a max set.
– Score: Enter total reps completed for your max set.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 50%.
Modifications
– Reduce Percentages
– Sub Dumbbells
The Rotator (AMRAP – Rounds and Reps)
“The Rotator”
AMRAP 12:
9 Front Squats MRx: 55/35, Rx: 75/55
6 Handstand Push-ups
30 Double Unders
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. With small amounts of reps and lighter front squats, we can expect to complete 8 or more rounds in this 12 minute AMRAP.
– Front Squats: Loading should not exceed 45% of your 1RM front squat. Reps should be completed unbroken each round and take 30s or less to complete. Barbell should come from the floor.
– HSPU: Kipping or strict reps will be allowed here. Reps should be completed in 1-2 sets and should take 30s or less to complete each round.
– Double Unders: Reps should take 30s or less to complete each round.
– Score: Rounds + Reps
– Let’s aim to complete the front squats in unbroken sets of 9 each round. We do not need to cycle our squat quickly. This can be a place to catch the breath a bit.
– If we have the capacity to go unbroken on the HSPU, let’s do it. If we know that going unbroken is going to impact our shoulders for the double unders, let’s take 1 break right from the start or as soon as the shoulders start feeling fatigued.
– Aim for unbroken double unders each round. 1 quick break here is okay as long as we get right back to work in 5s or less.
Modifications
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– 12 Air Squats
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
DOUBLE UNDERS
– Reduce Reps
– 30s Time Cap
– 45 Single Unders
– 30 Plate Hops
– 30s Effort On Any Machine