CrossFit Evergreen – CrossFit
CFE INSPIRE
I got 99 problems
but i’m going to the gym
and ignore them all
Front Squat (Front Squat
Set 1: 8 Front Squats @ 58%
Set 2: 6 Front Squats @ 67%
Set 3: 4 Front Squats @ 76%
Set 4: 8 Front Squats @ 61%
Set 5: 6 Front Squats @ 70%
Set 6: 4 Front Squats @ 79%
Rest 1 Min. Between Sets)
– Barbell should come from a rack.
– Athletes should complete sets unbroken.
– Score: Enter the loading of your last set only. Record any other weights in your workout notes.
WARM UP
60s Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
8 Front Squats @ A Light Weight
Build To 58%.
MODIFICATION
– Reduce Percentages
– Increase Rest
– Sub Dumbbells
Daniel (Time)
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Time Cap today of 25 min.
ROW AS A SUB FOR RUNNING TODAY
– Overview: Medium to long range grind, meaning that we want to pace ourselves in the front half of this hero workout in order to be able to maintain or kick it up a notch in the back half.
– Pull-ups: 4:00 or less each set.
– 400 Meter Run: 2:30 or less.
– 800 Meter Run: 5:00 or less.
– Thrusters: 2:00 or less each set completed in no more than 2 sets.
– Score: Time to complete work.
– Athletes should plan to break the pull-ups into sustainable sets from the start so that they can try to hit similar sets in the second set of pull-ups.
– On the thruster sets, smooth is fast! Find a pace that lets you recover your breathing a bit so that you can get right into your runs.
MODIFICATION
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
400M/800M RUN
– Reduce Distance
– 2:00/4:00Time Cap
– 500m/1000m Row
– 400m/800m Ski
– 1000m/2000m Bike
– 300m/600m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 42 Air Squats