CrossFit Evergreen – CrossFit
CFE INSPIRE
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Overhead Squat (Overhead Squat
Set 1: 6 Overhead Squats @ 64%
Set 2: 4 Overhead Squats @ 73%
Set 3: 2 Overhead Squats @ 82%
Set 4: 6 Overhead Squats @ 67%
Set 5: 4 Overhead Squats @ 76%
Set 6: 2 Overhead Squats @ 85%
Rest 1 Minute Between Sets)
– The barbell should come from a rack.
– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
– Score: Enter Loading Of Last Set Only
WARM UP
With An Empty Barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Press (From Back Rack)
5 Overhead Squats
With A Light Weight…
5 Overhead Squats
With A Moderate Weight…
3 Overhead Squats
Build To 64% In 2-3 Weight Jumps
MODIFICATIONS
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
Medieval (Time)
“Medieval”
5 Rounds For Time:
15 Toes to Bar
30 Kettlebell Swings MRx: 35/25, Rx: 53/35
1.5/1.2 KM Bike Erg
Time Cap: 30 Minutes
– Overview: Athletes will be feeling their grip in this workout with the toes to bar back to back with the kettlebell swings. Athletes should take this into consideration when choosing their break up strategy.
– Toes To Bar: Reps should be completed in 1:00 or less.
– Kettlebell Swings: American, all the way overhead. Reps should be completed in 1:30 or less.
– Bike: The bike meters should be completed in 3:30 or less.
– Score: Total Time
– Let’s plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well or if you would like to go bigger, something like 10-5 or 9-6 also works.
– We want to try to hold onto the kettlebell for big sets in this workout. This is the place to push today. Let’s try to get these done in no more than 2 sets.
– Pace the bike based on how the grip is feeling, if we need more time to recover in the later rounds, let’s slow our pace down a bit.
MODIFICATIONS
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
1,500/1,200 METER BIKE ERG
– Reduce Meters
– 45/36 Cal Assault Bike
– 36/30 Cal Echo Bike
– 750/600 Meter Row
– 600m Run
Accessory Glutes, KB Twist, Pull Overs (No Measure)
3 Rounds
-15 Weighted Glute Bridges
– 15 KB Twists
– 10 overhead tricep extensions
you pick the weight