CrossFit Evergreen – CrossFit
CFE INSPIRE
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… Time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
Run It Back (Time)
“Run It Back”
On the 4:00 x 6 Rounds:
400 Meter Run
12 Pull-Ups
21 Kettlebell Swings 53 / 35 lb (green/yellow)
Movement Prep
Practice Round:
2 Pull-ups
4 Kettlebell Swings (Workout Weight)
100 Meter Run
Modifications
PULL-UPS
– Reduce Reps
– Ring Rows
– Banded
– Dumbbell Plank Rows
400 METER RUN
– 500/400 Meter Row
– 1000/800m Bike (Any)
– 400/300m Ski
– Overview: This is a repeat workout from 6/23/21. Rounds will begin every 4 minutes [0-4-8-12-16-20]. Each round should take 3:30 or less to complete, giving athletes at least 30 seconds of rest between sets.
– Pull-ups: Athletes should be able to complete the pull-ups in no more than 2 sets each round. Reps should take 30s or less to complete.
– Kettlebell Swings: The kettlebell should be a weight that you can complete unbroken every round. Reps should take 45s or less to complete.
– Run: Each 400m run should take 2:15 or less to complete.
– Score: Enter all 6 times with your overall score being the slowest round.
– With your score being the slowest of the 6 rounds, look to find a sustainable speed from the very beginning. It can almost be helpful in workouts like this to declare your first round as your slowest time of the day.
– Push the inside movements and find a steady run pace. The difference makers of this workout isn’t the running, it’s the efficiency and speed on the pull-ups and kettlebell swings. Run at a pace that allows you to thrive on the next round of pull-ups and swings.
WARM UP
6 Pull-Ups
11 Kettlebell Swings
200 Meter Run
MODIFICATIONS
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
400 METER RUN
– Reduce Distance
– Time Cap
– 125m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run