CrossFit Evergreen – CrossFit
CFE INSPIRE
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins? Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
Toes-To-Bar (Toes to Bar
1 Max Set of Unbroken Toes to Bar
)
– Athletes will complete 1 max set of toes to bar.
– If you are working on stringing together toes to bar sets, see modifications for other options.
– Score: Total Reps.
Warm Up
10 Scap Retractions
5 Kip Swings
5 Knees To Chest
3 TTB
Modifications
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Max Hanging L-Sit (Feet At Parallel)
Back Squat (Back Squat
Build To A Heavy Single
)
– Athletes should build to something heavy for the day. This does not necessarily mean that you need to go for a PR.
– Score: Enter heaviest successful lift.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
4 Back Squats (Moderate Weight)
…Keep building in singles until you reach your heavy for the day.
Tenacious (AMRAP – Rounds and Reps)
“Tenacious”
AMRAP 10:
1-2-3-4-5… Rope Climb (15ft.)
5-10-15-20-25… Wallballs Mrx: 14/10, Rx: 20/14
– Conditioning Category: Threshold. Athletes should perform this workout at their maximal sustainable pace.
– Rope Climbs: 1 rep should take less than 30s.
– Wallballs: Athletes should be able to complete the wallballs in sets of 5 or more each round.
– Score: Total rounds + reps. If you finish the round of 5 rope climbs, your score is 5.
– Let’s really focus on our rope climb technique today. It’s better to take the extra time to ensure you’ve got secure foot clamps as this will help you avoid slipping and wasting extra energy.
– Let’s keep our breaks on the wallballs as quick as possible. Breaks that are less than 10s are ideal.
– There are LOTS of transitions in this workout. Let’s try to be urgent.
Modifications
ROPE CLIMBS
– Reduce Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
– 15ft. Hand Over Hand Sled Pulls
WALLBALLS
– Reduce Loading
– Sub Single Dumbbell Thrusters
– Sub Empty Barbell Thrusters
– Air Squats