CrossFit Evergreen – CrossFit
CFE INSPIRE
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Push Jerk (Push Jerk
Set 1: 10 Push Jerks @ 55%
Set 2: 8 Push Jerks @ 64%
Set 3: 6 Push Jerks @ 73%
Set 4: 10 Push Jerks @ 58%
Set 5: 8 Push Jerks @ 67%
Set 6: 6 Push Jerks @ 76%
Rest 1 minute between sets)
– All sets should be completed unbroken.
– Barbell should be taken from a rack.
– Score: Enter the loading of the last set only.
WARM UP
20s Empty Barbell Overhead Hold
6 Empty Barbell Strict Presses
6 Empty Barbell Push Presses
6 Empty Barbell Push Jerks
3 Push Jerks @ Light Weight
3 Push Jerks @ Moderate Weight
Build To 55%
MODIFICATIONS
– Push Press
– Split Jerks
– Sub Dumbbells
Country Roads (4 Rounds for calories)
“Country Roads”
AMRAP 8:
1,200 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 6:
800 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 4:
400 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
– Overview: In this cardio focused interval workout, athletes will be challenged to push the pace on each run in order to have time to accumulate calories in the bike.
– Run: Athletes should be able to complete the runs at a 1:00 per 200m pace or faster.
– Bike: There should be at least a 1:00 effort on the bike during each AMRAP.
– Score: Enter calories accumulated each round. Overall score will be the sum total.
– Aim for a moderate-hard effort on the runs. Leave enough in the tank to GO on the bike.
– The last :30 of each bike should be 1 or 2 notches below maximal effort. Fast and hard but not at absolute maximum pace.
MODIFICATIONS
1,600 METER RUN
– Reduce Distances
– 1,600m Ski
– 1,200m Air Run
– 2,000m Row
– 4,000m Bike
– 80 x 10m Shuttle Runs
1,200 METER RUN
– Reduce Distances
– 1,200m Ski
– 900m Air Run
– 1,500m Row
– 3,000m Bike
– 90 x 10m Shuttle Runs
800 METER RUN
– Reduce Distances
– 800m Ski
– 600m Air Run
– 1,000m Row
– 2,000m Bike
– 40 x 10m Shuttle Runs
400 METER RUN
– Reduce Distances
– 400m Ski
– 300m Air Run
– 500m Row
– 1,000m Bike
– 30 x 10m Shuttle Runs
200 METER RUN
– Reduce Distances
– 200m Ski
– 150m Air Run
– 250m Row
– 500m Bike
– 15 x 10m Shuttle Runs
MAX CALORIE BIKE ERG
– Max Calories On Any Other Machine
– Max Shuttle Runs
– Max Burpees