CrossFit Evergreen – CrossFit
CFE INSPIRE
To focus their thoughts, SEALs are trained to ask themselves: “Am I feeding the Fear Dog…. Or the Courage Dog?”
The question is an effective way to eliminate a negative mindset and replace it with a goal-oriented, positive, can-do attitude. In a very literal sense, it can be a life or death issue for a SEAL. And yet it is also very much a “Full Life” or “Living Half Alive/Half Asleep” issue for most folks in our everyday lives.
So many of us live our lives playing it safe, staying dead center in our comfort zone, never knowing our true potential?
And yet, how do you know how far you can go till you go too far?
So STOP feeding your Fear Dog and ask yourself every morning:
“What can I do TODAY to feed my Courage Dog?”
Overhead Squat (Overhead Squat
On the 3:00 x 3 Sets:
3 Overhead Squats
* Start First Working Set at 80% & Build
)
– The barbell should come from a rack.
– Athletes will complete Three sets of 3 reps starting at about 80% and build across sets if moving well.
– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
– Score: Heaviest Set of 3.
WARM UP
With Barbell:
30s Overhead Barbell Hold
30s Bottom of Back Squat Hold
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind The Neck Presses
5 Overhead Squats
5 Overhead Squats @ A Light Weight
3 Overhead Squats @ A Moderate Weight
Build to 80%.
MODIFICATION
– Front Squats
– Back Squats
– Single Dumbbell Overhead Squats
Empty Nester (Time)
“Empty Nester”
For Time:
1,000/900 Meter Row
50 Overhead Squats MRx: 35/25, Rx: 45/35
30 Toes to Bar
Time Cap: 10 Minutes
– Overview: A “Jackie-esque” sprint chipper on the docket today! Athletes should hold a hard effort and pace from beginning to end on this piece. The overhead squat is light and the reps for all movements are very doable, can you get uncomfortable fast and stay there until the end?
– Row: 4:30 or less.
– Overhead Squats: 3:00 or less.
– Toes to Bar: 2:30 or less.
– Score: Time to complete work. Add 1 second per rep not completed if time capped.
– Athletes should be pushing as hard as they are able from start to finish today.
– Smooth = fast on overhead squats, meaning finding a cadence that allows you to hold onto the barbell under fatigue and just keep moving towards the end of the set without having to stop or rest the bar.
– We need to be completing at least 12 toes to bar on the minute in order to complete under the time alotted.
– If we aren’t proficient with big toes to bar sets under fatigue, find quick smaller sets with quick rest to keep making progress through this set of 30 without losing steam.
MODIFICATION
1000M ROW
– Reduce Distance
– Time Cap
– 800m Ski
– 2000m Bike
– 800m Run
– 600m Air Run
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– 100 Air Squats
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
Midline Extra (Checkmark)
Midline
3 Sets:
20 GHD Sit-ups
Max Parallel GHD Sit-up Hold
• Rest 1:00 Between Sets
– Overview: This workout focuses on developing core strength and endurance with GHD sit-ups and a static hold. The goal is to complete each set of GHD sit-ups efficiently and maximize the hold duration in the parallel position.
– GHD Sit-ups: Be intentional with your seat position on the GHD, your speed backward, and engaging the quads to initiate movement back up.
– Parallel GHD Sit-up Hold: Take a big inhale and brace your core well. This will help stabilize your core.
– Score: Shortest time GHD hold
– GHD Sit-ups: Complete the 20 reps with controlled movement and a full range of motion. Focus on proper form and engaging your core throughout.
– Parallel GHD Sit-up Hold: Hold the parallel position as long as possible, focusing on maintaining a stable core and avoiding excessive arching or rounding of the back.
MODIFICATION
GHD SIT-UPS
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
– V-Ups
– Hollow Rocks
GHD SIT-UP HOLD
– Hollow Hold on Floor
– L-Sit Hold
– Plank Hold