CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to tend to the field.
Front Squat (Front Squat
5 Sets [Building To Heavy]:
5 Front Squats
*Rest 1 Minute Between Sets
*Start First Working Set @ 75%
)
– Barbell should come from a rack.
– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.
– Score: Enter weights used for heaviest set of 5.
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 75%
Modifications
– Reduce Reps
– Reduce Starting Percentage
– Sub Dumbbells
I Am 12 (AMRAP – Rounds and Reps)
“I Am 12”
AMRAP 12:
60/50 Calorie Echo Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
….
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Overview: Athletes will begin this workout on the echo bike. Once the bike is completed, they’ll spend the remaining time alternating between double unders and front squats. Shoulder and leg fatigue will be the most major factors in this workout.
– Bike: Should take 6:00 or less to complete.
– Double Unders: Should take 45s or less to complete.
– Front Squats: Barbell should be taken from the ground. Loading should not exceed 60% of your 1rm front squat. Athletes will add 1 rep each round. Squat cleaning the first rep is permitted.
– Score: Rounds + Reps. The echo bike will not be included in your score.
– Let’s try to get outside our comfort zone on the bike today. We can aim to push the first 30/25 cals, then every 10 calories thereafter, let’s dial back that pace just a bit to prepare for the rest of the workout.
– Try to keep the shoulders relaxed and make every jump as low as possible to save energy on the double unders. Let’s aim for 1-2 sets each round.
– Let’s really try to hold on for unbroken sets on the barbell today. This will become more challenging as we get deeper into the workout. Pause in the standing position to catch your breath between reps.
Modifications
60/50 CALORIE ECHO BIKE
– Reduce Cals
– 6:00 Time Cap
– 60/50 Cal Assault Bike, Ski, or Air Run
– 72/60 Cal Bike Erg or Row
– 1,200m Run
30 DOUBLE UNDERS
– Reduce Reps
– 30s of Practice
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Take Barbell From Rack
– Sub Dumbbell(s)
– 3,6,9…Air Squats
Farmer’s Ski Conditioning! (Calories)
Ski Erg Conditioning
AMRAP 8:
5/4-10/8-15/12-20/16…Calorie Ski Erg
200ft. Farmers Carry MRx: 30/25, Rx:50/35, Rx+:70/50
– Complete the farmer’s carry in 25, 50, or 100ft. efforts with a pair of dumbbells. These efforts do not need to be completed unbroken.
– Score: Total ski erg calories (5+10+15..etc). The farmers carry will not count toward your score.
MODIFICATIONS
SKI ERG
– Reduce Calories (4-8-12.. or 3-6-9…)
– Same Calories On Assault or Echo Bike
– 7-14-21-27 or 5-10-15-20 Cal Row or Bike Erg
– 100-150-200-250m Run
– 5-10-15-20 Shuttle Runs (25ft. Out + 25ft. Back)
FARMERS CARRY
– Reduce Loading
– Reduce Distance
– Kettlebell Farmers Carry
– Suitcase Hold (Every 5s = 1 Rep)
– Shuttle Runs