CrossFit Evergreen – CrossFit
CFE INSPIRE
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.
What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?
Deadlift (Deadlift
Heavy Set of 10
)
– Athletes do not need to attempt a PR today, just lift something heavy for 10 reps.
– Reps must be completed unbroken for the set to count.
– The deadlifts should be performed touch and go.
– Athletes should make no more than 2 attempts at their heavy 10.
– Score: Load
Warm Up
10 Empty Barbell Deadlifts
5 Light Reps
4 Moderate Reps
Keep making weight jumps hitting 3-4 reps at a time until you are ready to attempt your heavy 10.
Modifications
– Sub Dumbbells
Surprise Ending (AMRAP – Reps)
“Surprise Ending”
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs Mrx: 14/10, Rx: 20/14
Directly Into…
Max Bar-Facing Burpees
– Overview: Athletes will fight to get to the burpees in this tight 15 minute window.
– Run: Should take 4:30 or less to complete.
– Wallballs: Should take 3:00 or less to complete.
– Bar-Facing Burpees: Athletes should have at least 30s to accumulate reps. A jump over the bar is required. A barbell with standard plates will need to be set up for this workout.
– Score: Total burpee reps (do not include the running/wallballs).
– We’ll need to get a bit uncomfortable in the first portion of this workout.
– Push the majority of each run and back off the last 200m or so to prep for the wallballs.
– Aim for 1-4 sets on the wallballs. Try to keep your breaks under 10s.
Modifications
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 75 Air Squats
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– Calories On Any Machine