CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
Front Squat (Front Squat
On the 2:00 x 5 Sets:
1 Front Squat
*Use The Same Weight Across
)
– Aim to complete the 5×1 at 90% (or higher) or something slightly heavier than last week’s 5×2.
– Barbell should come from a rack.
– If you finish all 5 sets and want to go for a heavy single, add an additional 4-6 minutes to the clock.
– Score: Enter loading used across. 1RM
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
T.U.P. (Time)
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.
– Overview: In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.
– Power Cleans: Loading should not exceed 60% of your 1RM clean. Singles and/or sets are encouraged in this workout.
– Pull-Ups: Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed. Reps can be performed with or without a kip.
– Front Squats: Athletes should be able to complete every round in 1-2 sets.
– Score: Total Time
– Singles or small sets on the cleans will help save the arms for the pull-ups as well as keep the heart rate under better control. If you are confident in your pull-up capacity, feel free to push for some bigger sets here.
– The pull-ups will depend on the athlete but for those who tend to struggle with gymnastics, let’s shoot for smaller quick sets. For those who excel at gymnastics, let’s see if we can go for some bigger sets.
– Regardless of your gymnastics, all athlete should strive to hang on for 1-2 sets on the front squats each round.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 2x Air Squats
Lunge Bent Over Row Accessory (No Measure)
3 x 20 Reps
– Double DB Bent Over Row
– Single DB OH Walking Lunges (10 each leg)
You pick DB weight. No Measure.