CrossFit Evergreen – CrossFit
CFE INSPIRE
“Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses — not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away–because you’ve earned it.”
Open 21.1 “Pre-Game” (Time)
AT 50% INTENSITY (WARM-UP PACE):
Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run
Hipster (AMRAP – Rounds and Reps)
“Hipster”
AMRAP 8:
20 Box Jumps (24″/20″)
20 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55
– Overview: Today’s workout is appropriately named, since both movements require an aggressive hip opening to complete quickly and efficiently. How well do you maintain your explosiveness under volume fatigue? Let’s find out!
– Box Jumps: About 1:00 to complete.
– Thrusters: About 1:00, no more than 2 sets to complete. Bar should be very light.
– No rebounding box jumps, fully open hip on top of box.
– Score: Total rounds and reps completed.
– Athletes should come out of the gate a bit more conservatively in order to hold off the fatigue that will inevitably set in after a couple sets during this piece.
– Finding a cadence on the box jumps and a pace on the thrusters that allows you to breathe but also keep working will become key shortly after the clock starts.
-Athletes who are more efficient on the barbell thruster may choose to push there, and catch their breath on the box.
MODIFICATION
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– Reverse Lunges
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Front Squats
– 30 Air Squats
Cool Down (No Measure)
Standing Forward Bend on box w/kettlebell
Calf Stretch on box
Pigeon on box
Cat/Cow
Wrist Stretches
Lacrosse ball shoulder blade floss
Laying Down Knees To Side Stretch arms to T Seated
Neck Stretches
Shoulder Rolls/Shrugs