CrossFit Evergreen – CrossFit
CFE INSPIRE
“Be yourself; everyone else is already taken.” —Oscar Wilde
Back Squat (Back Squat
Max Repetitions of Back Squats @ 80-90%
* To Technical Failure
* Add 10# From Last Attempt
)
– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.
– Athletes should aim to complete 4-10 reps at 80-90%
– Score: Load for max rep set and reps.
WARM UP
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
*Build to80- 90% + 10lbs in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.
Half Kalsu (Time)
“Half Kalsu”
For Time:
50 Thrusters MRx: 75/35, Rx: 105/65, Rx+: 135/95
On the Minute [Starting at 0:00]:
5 Burpees
Time Cap: 15 Minutes
– Overview: Lots of full body push happening in today’s conditioning piece. While we want to complete the thrusters as fast as possible we should be aware that this workout can quickly turn into a trap if we are not careful in the beginning when we’re feeling fresh. Keep your head on straight and don’t let this barbell get the best of you.
– Thrusters: We should be able to complete sets of 5 or more each time we pick up the barbell.
– Burpees: About :20 or less of work each minute.
– Score: Total time to complete 50 thrusters.
– While we want to be strategic, we also want to try and get as much work done early in this piece so that we can settle into a strategy as our fatigue and heart rate start to spike.
– Bigger planned sets in minutes 1-3 will allow athletes to settle into a more conservative set approach once it becomes harder to immediately pick up that barbell after we finish up each set of burpees.
MODIFICATIONS
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 100 Air Squats
BURPEES
– Reduce Reps
– Time Cap
– 5/4 Cals On Any Machine
– Push-Ups