CrossFit Evergreen – CrossFit

CFE INSPIRE

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Back Squat (Back Squat


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

*Use Same Weight Across
)

– Barbell should come from a rack.

– All sets should be performed at 80-85% or your 1RM back squat or slightly heavier than last week’s 5 sets of 5.

– 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

Meep Meep (Time)

“Meep Meep”



2 Rounds For Time:

400 Meter Run

20 Toes to Bar

100 Double Unders

Time Cap: 12 Minutes

– Overview:

– Run: Each run should be completed in 2:30 or less.

– Toes To Bar: Should be completed in 1:30 or less.

– Double Unders: Should be completed in 2:00 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Athletes should focus on pushing for big sets of toes to bar and/or double unders today.

– Use the runs as a recovery in this workout.

– For the toes to bar, let’s aim for sets of 5 or more.

– For the double unders, let’s aim for sets of 25 or more.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 2:30 Time Cap

– 350m Air Run

– 500/400m Row

– 1,000/800m Bike

– 400/350m Ski

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

DOUBLE UNDERS

– Reduce Reps

– 2:00 Time Cap

– 150 Single Unders

– 100 Plate Hops

– 2:00 Effort On Any Machine

Accessory Sets (No Measure)

3 Rounds:

– 3 Strict Pull Ups

– 5 Strict HSPU’s

– 15 Weighted Glute Bridges