CrossFit – Mon, Nov 13

CrossFit Evergreen – CrossFit

CFE INSPIRE

“It doesn’t matter when we start.

It doesn’t matter where we start.

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Overhead Squat (Overhead Squat

On the 2:00 x 5 Sets:
2 Overhead Squats

*Use The Same Weight Across
)

– 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.

– Athletes should aim to complete all sets at 85-90% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×3.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overachiever (Time)

“Overachiever”

For Time (10 Minute Cap):

30 Deadlifts

15 Lateral Barbell Burpees

20 Overhead Squats

15 Lateral Barbell Burpees

10 Power Snatches

15 Lateral Barbell Burpees

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: In this chipper style workout, athletes will be mainly challenged to grind through 1-2 sets of overhead squats. Let’s be smart about our weight choice today as well as our pacing of the deadlifts and burpees that precede the overhead squats.

– Lateral Burpees: Reps should be completed in 1:30 or less.

– Deadlifts: Reps should be completed in 1:30 or less.

– Overhead Squats: Reps should be completed in 1:30 or less.

– Power Snatches: Reps should be completed in 1:30 or less.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Our strategy on this workout will revolve mostly around the overhead squats. Our big goal here is to complete these reps in 1-2 sets.

– With the overhead squats being the main focus, let’s break the deadlifts in 2-3 quick sets.

– By the time we get to the power snatches, going singles will likely be the quickest way to get our hands on the bar and the best way to keep us moving.

– Let’s pace the first 2 sets of burpees in a way that will allow you to stick to your strategy on the barbell. Choose a modest pace here.

– The last set of burpees should be the only set of burpees we try to push.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– 15/12 Calories On Any Machine

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings