CrossFit – Sat, Feb 10

CrossFit Evergreen – CrossFit

CFE INSPIRE

You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind. -Dale Carnegie

Back Squat (Strength Accessory

4 Sets:
6 Back Squats @ 70-75%

Rest 1-2 Minutes Between Sets
10:00 min. of work.)

– Barbell should come from a rack.

– Athletes should aim to hit 70-75% for all 4 sets as long as they are moving well.

– Score: Enter weight used. Use same weight across all sets

MODIFICATION

– Reduce Percentages

– Box Squat

– Front Squat

The Dirty Bubble (AMRAP – Rounds and Reps)

“The Dirty Bubble”

AMRAP 9:

15 Wallballs MRx: 14/10, Rx: 20/14

21/15 Calorie Row

Rest 3 Minutes

AMRAP 9:

15 Wallballs MRx: 14/10, Rx: 20/14

21/15 Calorie Row

– Overview: We’ve got a big conditioning piece here with total body Push and total body Pull movements. Not much room for rest and breathing will quickly become a factor because both movements spike our heart rate quickly if we lose control early on.

– Wallballs: 1 minute or less.

– Row: 1 minute or less.

– Score: Sum total of rounds plus reps.
– Athletes should try to reduce rest and transition time between movements.

– With big rest between each 9 minute interval we’ll be mostly recovered by the time the second interval starts.

– Push hard during first AMRAP to get a feel for this pair of movements under high intensity, but not so hard that we won’t have enough energy in the tank to work harder and beat our first score in the second AMRAP.

MODIFICATION

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target height

– Single/Double Dumbbell Thrusters

– Empty Barbell Thrusters

– 25 Air Squats

CALORIE ROW

– Reduce Calories

– 1:00 Time Cap

– 18/12 Calorie Ski

– 21/15 Calorie Bike Erg

– 200m Run