CrossFit Evergreen – CrossFit

CFE INSPIRE

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Front Squat (Front Squat

Set 1: 8 Front Squats @ 65%
Set 2: 8 Front Squats @ 65%
Set 3: 8 Front Squats @ 65%
Set 4: 8 Front Squats @ 65%
Set 5: Max Front Squats @ 65%

Rest 1Min 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 65%.

Modifications

– Reduce Percentages

– Sub Dumbbells

Bad Reputation (5 Rounds for calories)

“Bad Reputation”

On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters M:30/15, R: 40/25, +:50/35
Max Calorie Echo Bike

Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps

– Overview: In this workout, athletes will work for 15 minute straight. Each round, the reps of toes to bar and dumbbell thrusters will decrease allowing more time for the bike. Athletes can work for the entirety of each 3 minute window or they can stop early to reset for the next round.

– Toes To Bar: The volume of reps should allow for 1-3 sets each round.

– Dumbbell Thrusters: Loading should allow for 1-2 sets each round.

– Echo Bike: Athletes should have at least 1:00 on the bike each round.

– Score: Enter calories accumulated within each round. Overall score will be the sum total.
– Let’s lean into our strengths a bit here. If we are better at toes to bar, let’s go for big sets there and break the thrusters if needed. If we are better on the thrusters, let’s shoot for unbroken thrusters and break the toes to bar.

– Make it your goal to beat your score on the echo bike each round. If we get 10 calories the first round, we can aim for 11 or more calories on the next round.

Modifications

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DUMBBELL THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Barbell

– Sub Kettlebells

– Front Squats

– Push Presses

ECHO BIKE

– Assault Bike

– Bike Erg

– Row

– Ski

– Run

– Shuttle Run

– Air Run