CrossFit – Tue, Dec 12

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Front Squat (Front Squat

On the 3:00 x 3 Sets:
2 Front Squats

*Start First Working Set at 82% & Build From There Each Set
)

– Barbell should come from a rack. – Each set should be completed unbroken. – Athletes should build in weight each set as long as they are still moving well. – Score: Enter weights used for each set.

Overall score will be the heaviest.

MODIFICATIONS

– Reduce Reps – Reduce Percentages – Increase Rest – Sub Dumbbells

Swiftie (AMRAP – Rounds and Reps)

“Swiftie” https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-breath.mp4

AMRAP 8:

9-12-15-18…

Row Calories

Thrusters MRx: 55/35, Rx: 75/45, Rx+: 95/65

*Add 3 Reps Each Round

– Overview: In this shorter AMRAP, athletes will be challenged to hold on for unbroken sets of thrusters for as long as possible. Pacing the row in a way that allows us to do this will be key in this workout.

– Row: Athletes should be able to hold 800 cals/hr or faster in order to complete the calories as prescribed.

– Thrusters: Loading should not exceed 60% of your 1RM thruster. Reps should be completed unbroken for at least the first 3 rounds. After that, no more than 2 sets should be needed.

– Score: Rounds + Reps
– Pace the row in a way that is going to allow you to push the thrusters. – Let’s try our best to hold on for unbroken sets of thrusters for as long as we can. – Try to keep your transitions as smooth as possible.

MODIFICATION

ROW CALORIES – Reduce Cals (12 Cals Every Round) – Same Cal Bike Erg – 6-9-12… Cal Assault or Echo Bike – 6-9-12… Cal Ski – 6-9-12… Cal Air Run – 200m Run (Every Round) – 6-9-12…Shuttle Runs (25ft Out + 25ft Back = 1)

THRUSTERS – Reduce Loading – Sub Dumbbells – 2 x Air Squats

Grunt Work Fun (Time)

Grunt Work Fun

3 Rounds For Time:

12 Jumping Lunges

9 Strict Ring Dips

6 Toes To Bar

– The toes to bar should take less than 1:30 to complete.

– The strict ring dips should take less than 1:30 to complete. – Score: Total time it takes to complete the workout.