CrossFit Evergreen – CrossFit

CFE INSPIRE

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

1. Thought

2. Action

Without the thought behind, it’s wasted energy in multiple directions.

Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

1 Mile Echo Bike (Time)

1 mile Echo Bike
We are beginning October with an initial test on the bike! We will test again end of the month!

Warm UP

30s Easy

30s Hard

30s Easy

Back Squat (Back Squat


On the 3:00 x 5 Sets:
5 Back Squats

*Use Same Weight Across
)

– Barbell should come from a rack.

– All sets should be performed at 75-80% or your 1RM back squat.

– Score: Enter weight used across all sets.

WARM UP

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

Build To Working Weight

MODIFICATIONS

– Reduce Reps

– Box Squat

– Front Squat

Low Ball (AMRAP – Reps)

“Lowball”

https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs-elbows.mp4

AMRAP 10:

Max Wallballs @walllball MRx: 14/10, Rx: 20/14

Every 2 Minutes [Starting at 0:00]:

200 Meter Run

– Overview: Athletes will accumulate as many wallballs as possible in the 10 minute window. Every 2:00 (including the start), athletes will need to stop where they are on the ball and go out for a run 200m.

– Wallballs: Athletes should be able to complete 10 or more wallballs each time they get back to the ball.

– Run: The 200m runs should take 1:00 or less.

– Score: Total Wallballs
– This workout is all about the wallballs. Let’s have a goal number of reps you’d like to complete each time you get back to the ball. If you finish early, we can choose to keep working or rest and catch our breath before the next run begins.

– Run at a recovery pace that will allow you to stick to your sets on the ball.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 1.5 x Air Squats

200 METER RUN

– Reduce Distance

– 1:15 Time Cap

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run