CrossFit Evergreen – CrossFit

CFE INSPIRE

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the *opposite*. In comes the “blame game”, where we use external events as excuses.

A core tenant of mental toughness is responsibility.

To accept that we played a role.

But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have *surrendered control*. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.

Responsibility is a weapon. And it only comes from within.

Overhead Squat (Overhead Squat

On the 3:00 x 5 Sets:
3 Overhead Squats

*Use The Same Weight Across
)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should aim to complete all sets at 80-85% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×5.

– Score: Loading Used Across

WARM UP

With A Light Weight…

5 Overhead Squats

With A Moderate Weight…

3 Overhead Squats

Build to working weight in 2-3 weight jumps.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overdue (Calories)

“Overdue”

https://ctstorageprod.blob.core.windows.net/videos-coaching/row-seat-position.mp4

AMRAP 10:

Row Calories

Every 2 Minutes [Starting at 0:00]:

15 Overhead Squats MRx: 55/25, Rx: 75/45, Rx+: 95/65

– Overview: Athletes will be challenged to hold on for unbroken sets of overhead squats throughout this workout. Athletes should be spending no longer than 1:00 on the barbell leaving them with 1:00 or more on the rower between sets.

– Overhead Squats: Complete a set of 15 overhead squats at the 0-2-4-6-8 minute marks. Sets should be completed unbroken. Loading of the barbell should not exceed 60% of your 1RM overhead squat. The barbell should come from the floor.

– Row: Leave the monitor on and running throughout. No need to reset. Rollover calories will count toward your score.

– Score: Total Row Calories
– On the rower, let’s choose a pace that is sustainable even when tired. We should ideally be completely roughly the same number of calories each time we get back on the rower.

– Let’s really try our best to hold on for unbroken sets of overhead squats. If a break is needed, let’s be sure to get the bar back up as quickly as possible.

MODIFICATIONS

ROW

– Ski

– Bike

– Run

– Air Run

– Burpees

OVERHEAD SQUATS

– Reduce Loading/Reps

– Front Squats

– Single Dumbbell Overhead Squats

Accessory Pull Ups (No Measure)

Strict Weighted Pull Ups OR Butterfly Practice

1 x 3 Strict Weighted Pull-ups

2 x 2 Strict Weighted Pull-ups

4 x 1 Strict Weighted Pull-up

Rest 1 Minute Between Sets.

OR Use this time to practice your butterfly homework from the clinic. If you would like help we can work on that too!

Strict Pull ups are the key to getting better at more advanced movements!

No Measure, looking to spend a

10-12 min.on this work.