CrossFit – Tue, Feb 27

CrossFit Evergreen – CrossFit

CFE INSPIRE

Do not let fear diminish you. Fear will be a player in your life but it doesn’t have to be a dictator in your happiness or inner peace. You are the source of your fear, not your circumstances. The choice is yours.

Ask yourself, “Are you more motivated by the possibility of success or the fear of failure?”

Everything you’ve always wanted is on the other side of fear.

Take the risk and explore the best version of yourself in the unknown. Don’t be driven by fear but by the positive outcome of what might become. Visualize your success over and over, and hold the image of it in your mind. Your focus will then be redirected to the things that you desire, rather than the things that you don’t want — to fulfillment, rather than fear.

Back Squat (Back Squat

On the 3:00 x 3 Sets:
8 Back Squats

*Start First Set at 60% & Build
)

– Barbell should come from a rack.

– Athletes should aim to build each set as long as they are still moving well.

– Score: Enter weight used for heaviest set of 3.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Hole In The Wall (5 Rounds for reps)

“Hole In The Wall”

Every 2 Minutes x 5 Rounds:

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

Max Dumbbell Snatches MRx: 30/20, Rx: 40/25, Rx:+: 50/35

– Overview: We’ve got a real pacing and breathing test to kick off this workout. How well do you know how your body holds up during 10 minutes of constant work, where the goal is more reps? Don’t let yourself get pulled out in the early sets and try to save

– Wallballs: 1 minute or less of work.

– Dumbbell Snatches: 1 minute or more of work.

– Score: Total number of dumbbell snatches.

– Athletes confident in this wallball weight and height may choose to go unbroken on their wallballs to allow for a little more transition time to move to their dumbbell.

– Athletes less comfortable with this wallball weight and height may choose to scale down to allow for unbroken or break their sets from the beginning to allow smooth transition and consistent movement through dumbbell snatches.
MODIFICATION

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 35 x Air Squats

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

Body Care (Checkmark)

Body Care

3 Sets:

10 Single-Leg Dumbbell Box Step-ups (Left Leg)*

10 Single-Leg Dumbbell Box Step-ups (Right Leg)*

100ft Single-Arm Overhead & Farmer’s Carry Walk (Left Arm Overhead)**

100ft Single-Arm Overhead & Farmer’s Carry Walk (Right Arm Overhead)**

*Two dumbbells, one in each hand at your side.

**One arm will be in a locked-out position overhead with a dumbbell and the other arm will be holding a dumbbell at the side.

– Overview: This training piece is meant to be rejuvenating and not taxing. The aim is to bring better blood supply to the working muscles for better recovery of damaged tissue. Work at a level that stimulates a burning sensation in your muscles, but is not fatiguing. Your muscles should not be fatigued to the point you need large amounts of rest between movements.

– Choose your own load and box height to achieve the intended stimulus.

– Rest as needed between movements and sets.

– Score: Mark completed for the work.

MODIFICATION

DUMBBELL BOX STEP-UPS

– Unweighted Box Step-ups

– Reduce Reps/Loading/Box Height

– Kettlebell Box Step-ups

– Dumbbell Walking Lunges

– Dumbbell Reverse Lunges

OVERHEAD & FARMER’S CARRY WALK

– Double Dumbbell Overhead Walk

– Double Dumbbell Front Rack Walk

– Farmer’s Carry Walk

– Sandbag Bear Hug Carry