CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
“Sally Up” (AMRAP – Reps)
Push ups
Back Squat (Back Squat
On the 3:00 x 4 Sets:
6 Back Squats @ 65%
*5 Second Bottom Hold Each Rep
)
– Barbell should come from a rack.
– Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you.
– 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
6 Back Squats (Light Weight) Build To 65%
MODIFICATION
– Reduce Reps – Box Squat – Front Squat
Scotty (AMRAP – Rounds)
AMRAP in 11 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Overview: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.
– Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.
– Wallballs: Reps should take 1:00 or less to complete each round.
– Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.
– Score: Rounds + Reps
– 5 singles on the deadlifts is a totally acceptable break up strategy here. This barbell is heavy so making sure we are moving as well as we can throughout is going to be important. – Let’s aim to complete the wallballs in 1-2 sets each round. If we choose to break, let’s do our best to keep this break short. – The workout calls for “burpees over bar” without specification of whether athletes should perform bar-facing burpees or bar-lateral burpees so today we get to choose. Let’s choose the variation that is going to keep us moving consistently.
Modification
DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift
WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 27 Air Squats
BURPEES OVER BAR – Reduce Reps – Bar-Facing Burpees – Lateral Barbell Burpees – Bar-Facing Burpees (With Step Over) – Regular Burpees – Calories On Any Machine