CrossFit Evergreen – CrossFit

CFE INSPIRE

‘Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.’ – Arnold Schwarzenegger, Former Mr. Olympia, terminator and politician.

Rack Pulls (5 Rounds for weight)

Rack Pulls

5 Sets [Same Weight Across]:

3 Rack Pulls

* Rest 1-2 Minutes Between Sets

– Athletes should aim to go only as heavy as solid form allows. Prioritize quality movement.

– You should expect to be able to build fairly heavy with the shorter range of motion, but if form begins to fall apart we have gone too heavy.

– Score: Load used for all 5 sets.
WARM UP

5 Empty Barbell Rack Pulls with :03 Lower

5 Light Weight Rack Pulls

5 Moderate Weight Rack Pulls

Build to Working Weight.

MODIFICATION

– Sub Barbell Good Morning

Sugar Shack (Time)

“Sugar Shack”

For Time:

500/450 Meter Row

Directly Into…

21-15-9

Box Jumps (24/20)

Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155

Directly Into…

500/450 Meter Row

Time Cap: 15 Minutes

– Overview: Today’s piece has rowing bookends which means we are hinging explosively all the way through, including the couplet in the middle. While we are going to be tempted to push the pace on the first row we should keep in mind all of the hip opening we’ll have to do with our box jumps and deadlifts before the next row. Can we stay patient in the buy in so we have some gas for the cash out?

– Row: 2:15 or less of work.

– Box Jumps: Steady cadence pace, trying to hold about 1:30, 1:00, :40 or less paces respectively each round.

– Deadlifts: 1-2 sets and pretty fast based on the weight today.

– Score: Time to complete work.

MODIFICATION

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 800m Bike

– 400m Run

– 300m Air Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 30-22-14 Squat Jumps

– Reverse Lunges

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift
– Athletes who are confident at holding a hard pace on the rower should aim for a pace that is underneath their threshold pace on the first row in order to maintain some push for the second row.

– Those who are not as strong on the rower but confident in their ability to move fast in the middle couplet will most likely choose a more conservative row pace in order to push the middle part, and try to hit the second row a little harder than the first.

– In the middle couplet the goal should be a sustainable but fast and consistent pace. Think finding a rhythm and cadence on the box that lets you move continuously, and deadlift sets that let you keep chipping but don’t completely gas you up for the tall box.