CrossFit Evergreen – CrossFit
CFE INSPIRE
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear
We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.
Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do – every rep – has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).
Focus Work (No Measure)
Focus Work [OPTIONAL]
Pick 1-2 Movements To Practice For 10-15 Minutes
A) Handstand Push-Ups (Any Style)
B) GHD
C) Handstand Walk/Wall Walks
D) Pistols
E) Double Unders
F) Muscle Up Progression (Bar Kick Ups)
EMOM Conditioning (5 Rounds for reps)
EMOM Conditioning
On the Minute x 25:
Minute 1: Bike Calories
Minute 2: Roll Outs (with a barbell)
Minute 3: Ski Calories
Minute 4: Glute Bridges
Minute 5: Rest
MRx: 95/55, Rx: 115/85, Rx+: 135/105
– Athletes should aim to ski and bike the same number of calories each round. Athletes should also aim to complete the same number of roll outs and glute bridges each round.
– Score: Enter total calories/roll outs & glute bridges completed each round. Overall score will be the total of all 5 rounds. Give your score for each round ti your coach.
MODIFICATIONS
SKI OR BIKE
– Bike
– Ski
– Run
– Row
– Burpees
ROLL OUTS
– TTB
– Knee Ups
-VUps
– Sit Ups
GLUTE BRIDGES
– Reduce Weight
– Kettlebell weight
– No Weight