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 21.2 “PRE-GAME” (No Measure)
At 50% intensity (warm-up pace):
Part A:
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
Part B:
3 Rounds:
5 Strict Toes to Bar
10 Russian KB Swings
20 Air Squats
Part C:
3 Rounds:
30 Forward, in place, lunges (15 each leg)
15 AbMat Sit-Ups
Part D:
1 Round:
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
1 Round:
5 Muscle Snatches
5 Behind the Neck Push Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches
Part E:
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
This is an optional primer for tomorrows OPEN WOD
“Warm-Up Like” intensity, passing through common range of motion that will help us move better tomorrow.
Goal: leave the gym better than when you walked in. That means we must control intesity, and choose an appropriate amont of volume in the rounds above.
Part D is at empty Barbell or very light weight!!