CrossFit Evergreen – CrossFit
CFE INSPIRE
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Deadlift (Deadlift
On the 3:00 x 3 Sets:
1 Deadlift
*Start First Working Set at 85% & Build In Weight From There Each Set
)
– Start at 85% and aim to build each set if you still feel you are moving well.
– We are essentially building toward a heavy single here.
– Score: Enter the loading of heaviest set.
WARM UP
10 Empty Barbell Deadlifts
5 Light Deadlifts
3 Moderate Deadlifts
Build To 85% Hitting 2 Reps Each Time You Make A Weight Jump
MODIFICATION
– Reduce Percentage
– Reduce Reps
– Increase Rest Time
– Sub Dumbbells
Blue Plate Special (Time)
“Blue Plate Special”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
For Time:
42-30-18 Calorie Row*
21-15-9 Deadlifts MRx: 155/105, Rx: 185/135, Rx+: 225/155
*Women’s Calories: 34-24-14
Time Cap: 10 Minutes
– Overview: In this couplet, athletes will be challenged to push the pace on 2 movements that very much interfere muscularly with one another. Pacing the row in a way that will allow athletes to push their barbell sets will be key.
– Row: Each row should take no longer than 3:30, 2:30, and 1:30 respectively.
– Deadlifts: Barbell loading should not exceed 65% of your 1RM deadlift. Reps should be completed with no more than one break per round.
– Score: Total time. If capped, add 1s for every incomplete rep.
– Let’s do our best to pace the row in a way that will allow us to hold on for big sets of deadlifts. Aim for 1-2 sets each round.
– While the pace of the row matters less than our sets on the barbell, we should still try to row at a strong pace each round. Aim to complete each row in about 3:00, 2:00, and 1:00 respectively. We can use these time goals as a motivator.
MODIFICATIONS
42-30-18 | 34-24-14 CALORIE ROW
– Reduce Cals
– Same Calories On Bike Erg
– 34-24-14 | 27-19-11 Cal Echo or Assault Bike
– 34-24-14 | 27-19-11 Cal Ski
– 600-400-200m Run
– 450-300-150m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
Roll & Stretch (No Measure)
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon on Box
Couch Stretch
Puppy Pose – Side Puppy
Happy Baby
Arms to a T, Knees to Side