CrossFit – Fri, Dec 15

CrossFit Evergreen – CrossFit

CFE INSPIRE

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire Three themes to take into our day. To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies. To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better. To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Back Squat (Back Squat

On the 3:00 x 5 Sets:
4 Back Squats @ 70-75%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack. – Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you. – Score: Enter weight used across all sets. (Should be same weight across)

MODIFICATION

– Reduce Reps – Reduce Percentage – Remove Pause – Box Squat – Front Squat

Anyhow (Time)

“Anyhow” https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4

For Time (30 Minute Cap):

150/120 Calorie Row

120 Wallballs MRx: 14/10, Rx: 20/14

90 Burpees

*Partition However You’d Like

– Overview: Athletes can “choose their own adventure” in this longer grind of a workout. Athletes should pick sustainable numbers, switching before the movement they are on starts to slow down. Can you finish in under 20 minutes?

– Athletes will need to spend less than 10 minutes total on each movement to meet the cap.

– If you do not think you could hold 15/12 cals on the minute for 10 minutes, reduce the total cals to be completed.

– If you do not think you could hold 12 wallballs on the minute for 10 minutes, reduce the total reps to be completed.

– If you do not think you could hold 9 burpees on the minute for 10 minutes, reduce the total reps to be completed.

– Score: Total time. If capped, add 1s for every incomplete rep.

– The order shows (row, wallball, burpee) is likely the most efficient order to go in because it involves the least interference. – Choose a strategy that is going to help you stay moving. Some Potential Strategies: – 10 Rounds: 15/12 Cal Row – 12 Wallballs – 9 Burpees – 6 Rounds: 25/20 Cal Row – 20 Wallballs – 15 Burpees – 5 Rounds: 30/24 Cal Row – 24 Wallballs – 18 Burpees – 3 Rounds: 50/40 Cal Row – 40 Wallballs – 30 Burpees – Big Row – Rounds of Wallballs + Burpees – Rest of Row – All of The Row – Rounds of Wallballs + Burpees – Rounds of Wallballs + Burpees – All of The Row – Unpartitioned
MODIFICATION

150/120 CALORIE ROW – Reduce Calories – 150/120 Cal Bike Erg – 120/90 Cal Assault or Echo Bike – 120/90 Cal Ski – 120/90 Cal Air Run – 2,000m Run

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 180 Air Squats

BURPEES – Reduce Reps – Straight Arm Burpees – 90 Cals On Any Machine – 90 Push-Ups