CrossFit Evergreen – CrossFit
CFE INSPIRE
“Courage is resistance to fear, mastery of fear — not absence of fear.”
Front Squat (Front Squat
On the Minute x 12 Sets:
2 Front Squats @ 65%
)
– Barbell should come from a rack.
– Athletes should build to a weight that is at or about 65% of their 1RM, must be completed in unbroken sets.
– Score: Load used for all working sets.
Same weight across all 12 sets.
WARM UP
:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
6 Front Squats @ A Light Weight
4 Front Squats @ A Moderate Weight
Build To 65%.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Sub Back Squat
– Reduce Loading
Holy Smokes (Time)
“Holy Smokes”
10-8-6-4-2:
Dumbbell Thrusters
500/450 Meter Bike Erg
Devil’s Press
500/450 Meter Bike Erg
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 18 Minutes
– Overview: There’s a lot of back and forth between our dumbbells and the bike today, meaning we should already know that these bikes should be consistently paced for when there isn’t as much dumbbell work to break them up. Deciding where you are going to push your pace today may sort itself out once the clock starts!
– Dumbbell Thrusters: Unbroken sets.
– Devil’s Press: Weight should allow for a consistent and controlled pace.
– Bike Erg: About 1:00 of work.
– Athletes that are confident in their thrusters with this weight will most likely choose to push their pace here and find a recovery pace on their first bike to allow for them to get straight to work and settle into a sustainable pace on their devil’s press.
– Some may choose to hit the first bike at a slightly slower pace than their second bike each round to allow for a little easier breathing on the devil’s press and keeping a consistently harder pace on their thrusters to start each round.
MODIFICATIONS
DUMBBELL THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell Thrusters
– 20 Air Squats
500/450M BIKE
– Reduce Distance
– Time Cap
– 250/225m Row
– 200/180m Ski
– 200m Run
– 150/135m Air Run
DEVILS PRESS
– Reduce Reps
– Reduce Loading
– Double Dumbbell Power Snatch
– Double Dumbbell Burpee Deadlift
– Single Dumbbell Devil’s Press
– Burpee To Target
– Double Kettlebell Hang Clean & Jerk
– Double Kettlebell Russian Swings
Accessory 5-10 Min BB (No Measure)
Accessory
For Time:
50 Barbell Strict Press
On the Minute [Starting at 0:00]:
6 Empty Barbell Curls
Barbell: 45 / 35 lb
– Athletes should prioritize moving smooth and through their full range of motion for both movements.
– We should be able to hold onto the barbell for some bigger sets.
MODIFICATIONS
– Sub 20/15 LB Dumbbells
– Sub 15-25 LB Training Barbell
– Sub Band Resistance