CrossFit Evergreen – CrossFit
CFE INSPIRE
“There will never be a better you, than you.”
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.
Overhead Squat (Overhead Squat
5 Sets:
5 Overhead Squats
Rest 1 Minute Between Sets
*Start @ 55-65% 1RM & Build
)
– Start at 55-65% of your 1RM overhead and build from there.
– Barbell should be taken from a rack.
– Score: Enter weights used for each set.
WARM UP
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Overhead Squat Hold
10 Empty Barbell Overhead Squats
6 Overhead Squats (Light Weight)
4 Overhead Squats (Moderate Weight)
…Keep building (if needed) to 65% in sets of 2-3 reps.
MODIFICATIONS
– Sub Dumbbell
– Reduce Starting Percentage
– Front Squats
Red Rover (Time)
“Red Rover”
For Time:
750/700 Meter Row
50 Overhead Squats
25 Bar-Facing Burpees
10 min Cap.
MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Feel: This workout should feel like a grindy sprint. The shorter time domain means athletes should push the pace but the light overhead squats & bar-facing burpees to finish will feel like a bit of a grind.
– Row: Should be completed less than 4:00.
– Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell should come from the floor. Reps should be completed in less than 3:00.
– Bar-Facing Burpees: Should be completed in less than 3:00.
– Score: Total time it takes to complete the workout.
– Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the overhead squats.
– Try to hold onto big sets of overhead squats. Athletes can rest in the back rack if they’d like rather than putting the bar down. Some options here could be 50 UB, 30-20, 25-15-10, 20-15-10-5, or 10-10-10-10-10.
– Coming off the squats, the arms will be feeling a bit tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.
MODIFICATIONS
750/700 METER ROW
– 600/550m Ski
– 1,500/1,400m Bike
– 600m Run
– 600m Air Run
OVERHEAD SQUATS
– Reduce Loading
– Single Dumbbell OHS
– Front Squats
BAR-FACING BURPEES
– Burpee Step-Over Bar
– Line-Facing Burpees
– Regular Burpees
Manic Monday Grunt Work (Time)
Grunt Work
3 Rounds For Time:
5 Wall Walks
10 Kettlebell Front Rack Lunges
1-2-3 Rope Climbs (15ft.)
Kettlebell: MRx: 25/15, Rx: 35/25, Rx+: 53/35lbs
– The wall walks should take less than 1:00 to complete each round.
– The kettlebell lunges should be completed with a pair of kettlebells. Every step is 1 rep (no specific distance required).
– The rope climb reps will increase every round.
– Score: Total time it takes to complete the workout.
MODIFICATIONS
WALL WALKS
– Reduce Reps
– 50ft. HSW = 5 Wall Walks
– 25 Handstand Shoulder Taps = 5 Wall Walks
– 10 Hand-Release Push-ups = 5 Wall Walks
KB FRONT RACK LUNGES
– Reduce Loading/Reps
– Sub Dumbbells
– Sub Barbell
ROPE CLIMBS
– Reduce Reps
– 12ft. Climb
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– Hand Over Hand Sled Pull