CrossFit Evergreen – CrossFit
CFE INSPIRE
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Three themes to take into our day.
To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Front Squat (Front Squat
On the 3:00 x 5 Sets:
3 Front Squats
*Use Same Weight Across
)
– Aim to complete the 5×3 at 80-85% of your 1RM.
– 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 Loading
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)
Build To Working Weight
MODIFICATIONS
– Reduce Reps
– Increase Rest
– Sub Dumbbells
Barehanded (Time)
“Barehanded”
For Time (15 Minute Cap):
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Barbell: MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Overview: This workout will be all about grinding through the barbell. Let’s try to get outside our comfort zone on the barbell to today and use the running as recovery.
– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should be completed in 2:30 or less.
– Front Squats: Reps should be completed in 1:30 or less. Athletes may squat clean the first rep of any set.
– Squat Cleans: Reps should be completed in 1:00 or less.
– Run: Each run should take 3:30 or less.
– Score: Total time. If capped, add 1s for every incomplete rep (every 100m = 1 rep).
– Let’s make our big focus in this workout to push the barbell.
– On the power cleans let’s push for quick singles or sets of 3 or more. Choose a strategy that is just outside your comfort zone.
– Let’s see if we can complete the front squats in 1-3 sets. Squat clean the first rep if possible to get right to work when you pick up the bar.
– Singles or sets on the final squat cleans will come down to your capacity but let’s be sure to keep moving here.
– Use the first 2 runs as a recovery from the barbell. Let’s see if we can push the final 600m a little more than the others as there is nothing else left after that.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
600 METER RUN
– Reduce Distance
– Time Cap
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 2x Air Squats
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Power Cleans
– Front Squats
– Sub Dumbbells
– 2x Squats Jumps