CrossFit – Wed, Jan 31

CrossFit Evergreen – CrossFit

CFE INSPIRE

Be an active participant in your own life. Stop being a bystander. Lead yourself to success.

— Buky Ojelabi

Back Squat (Back Squat

Set 1: 3 Back Squats @ 70%
Set 2: 2 Back Squats @ 76%
Set 3: 1 Back Squat @ 82%
Set 4: 3 Back Squats @ 73%
Set 5: 2 Back Squats @ 79%
Set 6: 1 Back Squat @ 85%
Set 7: Max Reps Back Squat @ 87%

Rest 1 Min Between Sets)

– Barbell should come from a rack.

– Athletes should aim to hit percentages provided for each wave set as long as they are still moving well.

– Score: Enter weight used and the Reps in set 7.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Surfer On Acid (Time)

“Surfer On Acid”

3 Rounds For Time:

400 Meter Run (10 x 50’ Shuttle Run)

21 Burpees

Time Cap: 12 Minutes

– Overview: Fast paced but simple bodyweight couplet piece comin’ in hot today. Can you push the pace on both movements without burning out too early, and allowing you to increase your speed through the last round of burpees? Let’s get a bit uncomfortable today!

– Run: 2:00 or less.

– Burpees: 2:00 or less.

– Score: Total time to complete work.
– Athletes should try to hold a less comfortable, but sustainable pace throughout all 3 rounds.

– Find your burpee cadence early and try to maintain it to allow for a hard run pace.

– Last set of burpees should be a big push right to the finish.

MODIFICATION

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 500m Row

– 320m Ski

– 1000m Bike

– 300m Air Run

BURPEES

– Reduce Reps

– Remove Push-up

– Box Jumps

– 2:00 Effort on Any Machine

Accessory Dumbells (Checkmark)

Accessory Dumbbells



A. 3×10 Dumbbell Floor Press

B. 3x Dumbbell Tricep Complex:

9 Skull Crusher

15 Roll Backs

21 Close Grip Floor Press

– Athletes should prioritize quality movements across all sets.

– Movements should be at a weight that allows for unbroken sets.

– DB Tricep Complex should be completed unbroken.

– Score: Work completed. Add any other notes to your workout notes section.