CrossFit Evergreen – CrossFit
CFE INSPIRE
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Front Squat (Front Squat
Build To A 1RM
)
– Barbell should be taken from a squat rack or lifting blocks.
– Athletes should move on after (at most) 3 failed attempts at their heavy.
– Score: Enter heaviest successful lift.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building to your heavy with single reps
The Parent Trap (3 Rounds for time)
“The Parent Trap”
For Time:
45 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95
On the Minute:
5 Bar-Facing Burpees
[On the 10:00]
For Time:
2000m Row
[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24″/20″)
On the Minute:
5 Toes to Bar
Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace throughout.
– Front Squats: Loading should not exceed 65% of your 1RM front squat.
– Bar-Facing Burpees: Reps should take less than 30s to complete each minute.
– Row: Should take less than 10:00.
– Burpee Box Jump Overs: Athletes can jump or step down off the box. Burpees should face the box.
– Toes To Bar: Should take less than 30s each minute.
– Workout Note: The workout begins on the bar-facing burpees, not the front squats. The last part of the workout begins on the toes to bar, not the burpee box jump overs.
– Score: Enter how long it takes to complete each part of the workout.
– Pace the burpees and push the front squats. It pays to go a little faster than you want to on the squats as the leg fatigue sets in pretty quickly here.
– Push the pace on the row but leave enough in the tank for the last part of the workout. Think of this as an 80-90% effort.
– Breathe on the toes to bar and push the pace on the burpee box jump overs. The faster you go, the less less toes to bar you’ll need to do!
– Decide how many squats and burpees you’d like to get on the minute. Plan to leave at least 10s to transition before the next minute begins so that no time is wasted at the start of each minute.
Warm Up
4 Bar-Facing Burpees
4 Front Squats (Empty Bar)
4 Bar-Facing Burpees
4 Front Squats (Workout Weight)
200m Easy Row
4 Toes To Bar
4 Burpee Box Jump Overs
Modifications
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Burpees Over Dumbbell
2000M ROW
– 1,600m Ski
– 4 KMBike
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpee Box Step-Overs
– Bar-Facing Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– GHDSU
– Sit-Ups