CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe Cue, craving, response, reward. In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions. A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing. The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them. How we act inside that moment is the reality of our character.

Front Squat (Front Squat

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

*Start First Working Set at 78% and Build From There Each Set
)

– Barbell should come from a rack. – Each set should be completed unbroken. – Athletes should build in weight each set as long as they are still moving well. – Score: Enter weights used for each set. Overall score will be the heaviest.

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 First Working Weight

MODIFICATION

– Reduce Reps – Reduce Percentages – Increase Rest – Sub Dumbbells

Flash Flood (Time)

“Flash Flood” https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-stance.mp4

2 Rounds:

400 Meter Run

21 Thrusters MRx: 55/35, Rx: 75/45, Rx+: 95/65

Time Cap: 10 Minutes

– Overview: In this sprint style workout, athletes will be challenged to hold on for unbroken sets of thrusters.

– Run: Should be completed in 2:30 or less.

– Thrusters: Loading should not exceed 55% of your 1RM thruster.

Reps should be completed in 1:00 or less each round.

– Score: Total Time
– Our main focus in this workout is to complete the thrusters unbroken. – Pace the 400m runs in a way that will allow you to push for unbroken sets of thrusters.

MODIFICATION

400 METER RUN – Reduce Distance – 2:30 Time Cap – 125m Row – 400m Ski – 1,000m Bike Erg – 24/20 Cal Assault or Echo Bike – 75m Air Run

THRUSTERS – Reduce Loading – Sub Dumbbells – 2 x Air Squats – Wallballs

Handstand Push-Ups practice (No Measure)

Deficit Handstand Push-ups

10-8-6-4-2 :

Unbroken Deficit Handstand Push-ups

Rest 1 Minute Between Sets.

– Athletes will choose their deficit for each set. – If you fail a rep, you’ll need to kick down, rest, then re-do that set. The deficit can be adjusted in this case as well.

No score: Work on this movement for quality.

MODIFICATION

– Reduce Reps – Remove Deficit – Use Riser -Elevated Box Push Ups – Double Dumbbell Push Press – 100 Push-Ups For Time