CrossFit – Mon, Jun 5

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Back Squat (Back Squat

Build To A Heavy Set of 5
)

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

– Score: Enter heaviest set of 5.

Modifications

– Lower The Percentages

– Box Squat

– Front Squat

Tall Task (5 Rounds for calories)

“Tall Task”

AMRAP 3 x 5 Rounds:
30 Wallballs MRx: 14/10, Rx: 20/14
Max Calorie Row

Rest 1 Minute Between Rounds.

– Overview: Athletes will begin each AMRAP with 30 wallballs. From there, athletes will move to the rower and accumulate as many calories as possible in the time remaining. Can you row the same number of calories (or more) each round?

– Wallballs: Less than 2:00 to complete.

– Row: Athletes should have at least 1:00 to row each AMRAP.

– Score: Enter the number of calories you complete each AMRAP. Overall score will be the sum total.
– With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 quick sets works great if your breaks are less than 10s. 4-6 quick sets works great if your breaks are less than 5s.

– After the first round, we’ll have a feel for the number of calories we’ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

– Transition quickly to the rower to not waste any time!

Modifications

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

– 20 Empty Barbell Thrusters

– 40 Air Squats

MAX CALORIE ROW

– Max Cal Ski

– Max Cal Bike

– Max Cal Air Run

– Max Shuttle Runs (25ft Out + 25ft Back)

– Max Burpees