CrossFit Evergreen – CrossFit
CFE INSPIRE
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
Back Squat (Back Squat
6 Sets:
Set 1: 12 Back Squats @ 48%
Set 2: 10 Back Squats @ 58%
Set 3: 8 Back Squats @ 67%
Set 4: 12 Back Squats @ 52%
Set 5: 10 Back Squats @ 61%
Set 6: 8 Back Squats @ 70%
Rest 1 Minute Between Sets.
)
– Barbell should come from a rack.
– Pauses between reps are permitted.
– Score: Enter Set 6 at 70% for 8 Reps.
Enter weights used for each set in your notes.
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)
6 Back Squats (Moderate Weight)
…Keep building in sets of 4-5 until you reach 48%
MODIFICATIONS
– Lower The Percentages
– Box Squat
– Front Squat
Footprints (AMRAP – Rounds and Reps)
“Footprints”
AMRAP 15:
60 Double Unders
30 Wallballs MRx: 14/10, Rx: 20/14
15 Toes to Bar
– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.
– Double Unders: Should be completed in less than 1:30.
– Wallballs: Should be completed in less than 1:30.
– Toes To Bar: Should be completed in less than 1:30.
– Score: Rounds + Reps
– Let’s pick a goal in this workout right off the bat. This will depend on the athlete but we can choose to push the double unders, the wallballs, or the toes to bar.
– If you choose to try to go unbroken on the double unders (if this is a challenge for you), let’s plan to break the wallballs and toes to bar in a way that is going to allow us to do that.
WB: 6’s, 8-8-7-7, or 18-12
TTB: 3’s, 5-4-3-3, 6-5-4, or 9-6
– If you choose to hold on for bigger wallball sets, let’s break the toes to bar and potentially the double unders in a way that is going to allow us to do that.
TTB:3’s, 5-4-3-3, 6-5-4, or 9-6
DU: 15’s, 20’s, or 30’s
– If you choose to hold on for bigger toes to bar sets, let’s break the wallballs and potentially the double unders in a way that will allow us to do so.
WB: 6’s, 8-8-7-7, or 18-12
DU: 15’s, 20’s, or 30’s
MODIFICATIONS
DOUBLE UNDERS
– Reduce Reps
– 1:30 Time Cap
– 90 Single Unders
– 60 Single-Single-Doubles
– 1:00 Effort On Any Machine
WALLBALLS
– Reduce Reps
– Reduce Loading
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Air Squats
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups