CrossFit Evergreen – CrossFit

CFE INSPIRE

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.

To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.

Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Back Squat (Back Squat


On the 2:00 x 5 Sets:
2 Back Squats

*Use Same Weight Across
)

– Barbell should come from a rack.

– All sets should be performed at 85-90% or your 1RM back squat or slightly heavier than last week’s 5 sets of 3.

– Score: Enter weight used across all sets.

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 Working Weight

Jet Engine (AMRAP – Rounds and Reps)

“Jet Engine”

AMRAP 8:

1 Rope Climb (15ft.)

2-4-6.. Thrusters MRx: 55/35, Rx: 75/55

– Overview: Athletes will find they will spend the majority of this workout on the barbell. Pacing out the thrusters here will be key.

– Rope Climb: Each rope climb rep should take 30s or less to complete.

– Thrusters: Loading should not exceed 55% of your 1RM thruster. Athlete should be able to complete the majority of these rounds in unbroken sets.

– Score: Rounds + Reps
– Our big focus here will be to hold on for unbroken/big sets of thruster sets.

– There will be no need to fly through our rope climb each round as that only puts us back on the barbell faster.

– Our cadence on the thrusters should be on the slower side so that athletes can breathe. Try to focus on a big exhale when the barbell is locked out overhead.

MODIFICATIONS

ROPE CLIMB

– Reduce Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– Lay to Stand Climb

THRUSTER

– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats

Chad Prep (Time)

“Chad” Prep [V1]

For Time:

150 Box Step-ups (20″) MRx: 35/25, Rx: 45/35

– We’ve got the hero workout “Chad” coming up in Veteran’s Day (11/11/23) so we are beginning to prep for it today.

– If you have a Ruck (Backpack) or Weight Vest we’ll use that as your weight for this piece. If needed, use a dumbbell, sandbag, or plate.

MODIFICATIONS

– Reduce Reps

– Reduce Loading

– Reverse Lunges

– Score: Total Time