CrossFit Evergreen – CrossFit
CFE INSPIRE
Dare to Be
When a new day begins, dare to smile gratefully.
When there is darkness, dare to be the first to shine a light.
When there is injustice, dare to be the first to condemn it.
When something seems difficult, dare to do it anyway.
When life seems to beat you down, dare to fight back.
When there seems to be no hope, dare to find some.
When you’re feeling tired, dare to keep going.
When times are tough, dare to be tougher.
When love hurts you, dare to love again.
When someone is hurting, dare to help them heal.
When another is lost, dare to help them find the way.
When a friend falls, dare to be the first to extend a hand.
When you cross paths with another, dare to make them smile.
When you feel great, dare to help someone else feel great too.
When the day has ended, dare to feel as you’ve done your best.
Dare to be the best you can –
At all times, Dare to be!
Back Squat (Back Squat
On the Minute x 12 Sets:
2 Back Squats @ 65%
)
– Barbell should come from a rack.
– Athletes should work up to 65% for their working sets, as long as they are moving well.
– Score: Load used for all working sets.
WARM UP
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
4 Back Squats @ A Light Weight
2 Back Squats @ A Moderate Weight
Build To 65%.
MODIFICATIONS
– Reduce Percentage
– Box Squat
– Front Squat
The Extra Mile (Time)
“The Extra Mile”
For Time:
400 Meter Run
4 Rounds For Time:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+:50/35
5 Strict Pull-ups
400 Meter Run
3 Rounds:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+: 50/35
5 Strict Pull-ups
400 Meter Run
2 Rounds:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+: 50/35
5 Strict Pull-ups
400 Meter Run
1 Round:
5 Dumbbell Front Squats MRx: 30/15, Rx: 40/25, Rx+: 50/35
5 Strict Pull-ups
Time Cap: 25 Minutes
– Overview: We’ve got a mile of running total today broken up with our couplet of dumbbell squats and strict pull-ups today. While this seems like a pretty simple and straightforward piece, it adds up quickly on the legs and lungs if we are not paying attention to our pacing from the start. Can we speed up as we go today?
– Run: About 2:00 of work.
– Dumbbell Front Squats: Less than :30 of work in 1 set.
– Strict Pull-ups: Less than :30 of work.
– Score: Total time to complete work.
– Athletes should aim to hold a consistent pace on the run in order to be able to pick the dumbbells up quickly when they return.
– Run is a great place to recover our arms between our rounds of squats and pull-ups.
– Do not go to failure on your sets of strict pull-ups early, decide on sets that you can maintain in the mind set of pushing those sets faster or making them bigger in the last two rounds of work.
MODIFICATIONS
400M RUN
– Reduce Distance
– 2:00 Time Cap
– 500m Row
– 320m Ski
– 1000m Bike
– 300m Air Run
DUMBBELL FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
– Sub Barbell
– 10 Air Squats
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows