CrossFit – Mon, Dec 4

CrossFit Evergreen – CrossFit

CFE INSPIRE

“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Front Squat (Front Squat

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

*Start First Working Set at 80% & 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: heaviest set of 3.

MODIFICATION

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

Microwave (AMRAP – Rounds and Reps)

“Microwave” https://ctstorageprod.blob.core.windows.net/videos-coaching/burpees-worm.mp4

AMRAP 8:

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

7 Pull-ups

7 Burpees

– Overview: Athletes will be challenged to move at a sustainable, yet fast, pace throughout this workout. – Thrusters: Loading should not exceed 55% of your 1RM thruster. Reps should be completed in unbroken sets each round and should take 30s or less to complete. – Pull-Ups: Reps should be completed in 1-2 sets each round and should take 30s or less. – Burpees: Reps should be completed in 30s or less. – Score: Rounds + Reps
– Let’s aim to complete the thrusters in unbroken sets each round. – The pull-ups should be completed in 1-2 sets each round. – Settle into a steady pace on the burpees. Pace these in a way that allow you to push the thrusters and pull-ups. – Fast transitions will be key in this workout.

MODIFICATION

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

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

BURPEES – Reduce Reps – 30s Cap – 7 Cals On Any Machine – 5 Push-Ups

HSPU/GHD (Time)

30 Strict Handstand Push-ups
50 GHD

Time Cap: 10 Minutes

– Athletes can break up these reps however they see fit. They can also be completed in any order.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.