CrossFit Evergreen – CrossFit
CFE INSPIRE
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Back Squat (Back Squat
On the 3:00 x 3 Sets:
5 Back Squats
*Start First Working Set at 78% & Build To Heavy
)
– Barbell should come from a rack.
– Reps should be completed unbroken each set.
– Athletes should aim to build in weight each set as long as they are still moving well.
– Score: Enter weight used for heaviest set of 5.
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
5 Back Squats (Light Weight)
Build To 78%
MODIFICATION
– Reduce Reps
– Reduce Percentage
– Box Squat
– Front Squat
Accessory Pull Ups (No Measure)
Strict Weighted Pull Ups OR Butterfly Practice
1 x 3 Strict Weighted Pull-ups
2 x 2 Strict Weighted Pull-ups
4 x 1 Strict Weighted Pull-up
Rest 1 Minute Between Sets.
OR Use this time to practice your butterfly homework from the clinic. If you would like help we can work on that too!
Strict Pull ups are the key to getting better at more advanced movements!
No Measure, looking to spend a
10-12 min.on this work.
Boxing Day (AMRAP – Rounds and Reps)
“Boxing Day”
AMRAP 10:
5 Pull-ups
10 Front Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55
15 Box Jumps (24″/20″)
– Overview: In this 10 minute AMRAP, athletes will be challenged to hold on for unbroken sets of pull-ups. Athletes will also need to pace themselves right from the start to be able to complete each round in roughly the same amount of time.
– Pull-Ups: Reps should take 30s or less to complete each round. Ideally, reps are completed unbroken each round.
– Front Squats: Reps should take 30s or less to complete each round. The loading should allow athletes to complete reps unbroken each round.
– Box Jumps: Reps should take 30s or less to complete each round. Rebounding will not be permitted.
– Score: Rounds + Reps
– Let’s aim to complete the pull-ups unbroken every round.
– Let’s aim to complete each round of front squats unbroken. Slow down the cycle speed if you need to catch your breath.
– Settle into a steady pace on the box. No need to rush here.
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
– 20 Air Squats
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 20 Squat Jumps
– 20 Reverse Lunges