CrossFit Evergreen – CrossFit
CFE INSPIRE
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Back Squat (Back Squat
Set 1: 10 Back Squats @ 45%
Set 2: 10 Back Squats @ 50%
Set 3: 5 Back Squats @ 55%
Set 4: 5 Back Squats @ 60%
Set 5: Heavy Set of 20
Rest 1-2 Minutes Between Sets)
– Barbell should come from a rack.
– Each set must be completed unbroken. Pausing between reps is permitted.
– We are building in weight toward a 20 rep back squat. We should aim to hit around 60% of our 1RM Back Squat. We’ll feel out that weight in set 4. Feel free to go up or down depending on how that feels.
– Score: Loading of 20 rep back squat.
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
5 Back Squats (Light Weight)
Build to 45%
MODIFICATIONS
– Reduce Reps
– Reduce Percentages
– Box Squat
– Front Squat
Tennis Elbow (Time)
“Tennis Elbow”
10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts MRx: 135/95, Rx: 185/135, Rx+: 225/155
Time Cap: 18 Minutes
– Overview: The deadlift reps will decrease each round in this workout. Athletes will be challenged to push the pace each round as those reps decrease.
– Row: Should be completed in 1:00 or less.
– Push-Ups: Should be completed in 45s or less.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 2 sets or less each round.
– Score: Total Time
– Let’s aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-up and deadlift sets.
– Aim to complete the push-ups in 1-2 sets each round.
– Aim to complete the deadlifts in 1-2 sets each round.
– With lots of transitions in this workout, let’s be urgent moving station to station.
MODIFICATIONS
200/180 METER ROW
– Reduce Distance
– 1:00 Time Cap
– 160/140m Ski
– 400/360m Bike
– 160m Run
– 120m Air Run
PUSH-UPS
– Reduce Reps
– Hand Release Push-Ups
– Box Push-Ups
– Dumbbell Bench Press
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift