CrossFit – Fri, Apr 26

CrossFit Evergreen – CrossFit

CFE INSPIRE

We’re often too focused on trying to survive.

We forget about living.

We forget we’re alive.

Front Squat (Front Squat

3 Sets:
10 Front Squats

* Same Weight Across
* Aim For About 65-70% of 1RM
)

– Barbell should come from a rack.

– Athletes should build to a weight in the 65-70% of 1RM range, that can be completed in unbroken sets.

– Score: Load used for all 3 working sets.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sub Back Squat

Bummed Out (Time)

“Bummed Out”

3 Rounds For Time:

600 Meter Run

30-20-10 Front Squats MRx: 55/25, Rx: 75/46, Rx+: 95/65

15 Toes to Bar

Time Cap: 18 Minutes

– Overview: When you see a descending number of reps, how do you end up strategizing each round? As it progressively becomes less volume, but your fatigue is sure to be higher when you get to those smaller sets, do you go hard to start and settle in or start more conservative to reserve some gas for a final push? The choice is yours today.

– Run: 3:30 or less.

– Front Squats: 2:00, 1:30, 1:00 or less of work, respectively.

– Toes to Bar: 1-3 sets completed in 1:00 or less.
– Athletes should lean toward their strengths in this piece and consider playing it safer on the less strong movements today to save some energy and manage their breathing and fatigue.

– This piece has the potential to be heavy on the midline and on the heart rate, smooth and steady pace with the barbell and planned sets on the toes to bar can allow for a sustainable but hard pace on the run today.

MODIFICATIONS

600M RUN

– Reduce Distance

– 3:30 Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

– 60-40-20 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups