CrossFit Evergreen – CrossFit
CFE INSPIRE
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Front Squat (Front Squat
Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 2 Front Squats @ 70%
Set 4: 1 Front Squat @ 75%
Set 5: Max Front Squats @ 80%
Rest 1 Minute between sets.)
– Barbell should come from a rack.
– Reps must be completed unbroken. Athletes can pause in the front rack standing tall between reps if needed.
– The last set should be a max set.
– Score: Reps completed during max set.
Warm Up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats (Light Weight)
3 Front Squats (Moderate Weight)
…Keep building until you reach 50%
Modifications
– Reduce Percentages
– Sub Dumbbells
“Fast Break” (Time)
“Fast Break”
10 Rounds For Time:
15/12 Calorie Row
15 Wallballs
Rest 1:00 Between Rounds.
MRx: 14/10, Rx: 20/14
*Score: Total Time Including Rest
– Overview: This is a repeat workout from 6/20/22. Athletes should push the pace each round knowing there is a minute of rest between each round.
– Row: Should be completed in 1:00 or less.
– Wallballs: Should be completed in 1:00 or less.
– Score: Total time including rest.
– Let’s make the wallballs the priority of this workout. We want to pus for unbroken sets or 1 break at MOST on these each round.
– We can decide our pace on the row based off our wallball capacity. If you are working on your wallballs, let’s row a little slower. If wallballs are your jam, let’s push ourselves on the row a bit.
– During your rest periods, really work to slow down your breathing with some deep breaths. Slowing the breath will help slow the heart rate.
Modifications
15/12 CALORIE ROW
– Reduce Cals
– 15/12 Cal Bike Erg
– 12/9 Cal Assault Bike,Echo Bike, or Air Run
– 12/9 Cal Ski
– 200m Run
– 15 x 10m Shuttle Runs
WALLBALLS
– Reduce Reps, Loading, or Target Height
– Single Dumbbell Thrusters