CrossFit Evergreen – CrossFit
CFE INSPIRE
How we spend our days is, of course, how we spend our lives. What we do with this hour, and that one, is what we are doing. A schedule defends from chaos and whim. It is a net for catching days. It is a scaffolding on which a worker can stand and labor with both hands at sections of time. A schedule is a mock-up of reason and order—willed, faked, and so brought into being; it is a peace and a haven set into the wreck of time; it is a lifeboat on which you find yourself, decades later, still living.
~Annie Dillard
Hip, Hip, Hooray! (5 Rounds for reps)
Option B: “Hip, Hip, Hooray!”
On the Minute x 20 [5 Rounds]:
Minute 1: Bike Calories
Minute 2: Box Jumps (24″/20″)
Minute 3: Air Squats
Minute 4: Rest
– Athletes should prioritize quality movement during each minute of work.
– Score: Lowest round of total reps. Record any other notes in your workout notes section.
– Athletes should aim to take about the same amount of time on their 1st and 2nd bike, as well as their 1st and 2nd runs. This means playing it smart early when you feel fresh and pushing that pace once we’re breathing heavy.
– Sit-ups should be where you find a steady and consistent pace that allows you to catch your breathe a bit between your runs and bikes.
MODIFICATION
BIKE
– Ski/Row/Air Run
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– Reverse Lunges
AIR SQUATS
– Reverse Lunges
– Squat to Box/Bench
WARM-UP
1 Round:
1:00 Bike
:30 Box Jumps
:30 Air Squats
Cool Down Time (No Measure)
KB Forward fold on box
Pigeon on box with lacrosse ball
Front rack on box
Scapula release with lacrosse ball
Cat/Cow
Frog with puppy pose
Cobra
Bow pose
Z sit with side bend
Neck – shrug, side and back, seated bend, pike spine, tall