CrossFit Evergreen – CrossFit
CFE INSPIRE
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.
Back Squat (Back Squat
On the 3:00 x 3 Sets:
2 Back Squats
*Start First Working Set at 82% & 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 2.
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
4 Back Squats (Light Weight)
Build To 82% Hitting 1-2 Reps Each Time You Make A Weight Jump
MODIFICATION
– Reduce Percentage
– Box Squat
– Front Squat
Rocket Science (AMRAP – Reps)
“Rocket Science”
AMRAP 10:
400 Meter Run
18 Thrusters MRx: 55/25, Rx: 75/45, Rx+: 95/65
400 Meter Run
15 Thrusters MRx: 75/45, Rx: 95/65, Rx+: 115/85
400 Meter Run
Max Thrusters MRx: 95/65, Rx: 115/85, Rx+: 135/95
– Overview: In this 10 minute AMRAP, athletes will increase the weight of the barbell after each of the first 2 sets of thrusters. Once they make it to the final bar, they’ll complete as many reps as they can in the remaining time of the workout.
– Thrusters: Athletes will have one bar and change their own weight. It will be helpful to just add weight rather than take it off for speedy transitions during this 10 minute window.
– Runs: Should be completed in 2:30 or less.
– 1st Thruster Barbell: Should be light enough to complete reps unbroken.
– 2nd Thruster Barbell: Should be a moderate weight but light enough to only need 1 break at most.
– 3rd Thruster Barbell: Should be a heavier weight. Athletes should have at least one minute to accumulate reps.
– Score: Total Thrusters Completed With The Last Barbell
– Let’s aim to complete the sets of 18 and 15 thrusters in bigger sets. The first bar we should push for an unbroken set of 18 and the second bar we should push to complete the reps in 1-2 sets.
– Aim to run at a pace that allows you to push your thruster sets.
– When we get to the max reps at our heaviest weight, let’s see if we can chip away with sets of 5 or more or hang on for 1-2 big sets.
– Our breaks between our sets on the final barbell are where we can lose lots of time. Let’s try to be deliberate and keep our breaks (if any) 10s or less.
Modification
400 METER RUN
– Reduce Distance
– 2:30 Time Cap
– 500m Row
– 400m Ski
– 500m Bike
– 300m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 36-30-Max Air Squats