CrossFit Evergreen – CrossFit
CFE INSPIRE
@Vimeo(https://vimeo.com/819881668)
Mental Fitness
Bent Over Row (Barbell Bent Over Rows
3 Sets For Total Load:
8 Barbell Bent Over Rows
Rest 1-2 Minutes Between Sets
)
– Athletes should use the same weight across all 3 working sets.
– Working weight should be challenging, but allow for unbroken sets of 8 and maintaining your form.
– Sets should be completed unbroken.
– Score: Load used for all working sets.
WARM UP
10 Good Mornings
10 Stiff-Legged Deadlifts
10 Empty Barbell Bent Over Rows
Build To Working Weight In Sets of 4-6.
MODIFICATIONS
– Dumbbell Bent Over Rows
– Chest Supported Barbell/Dumbbell Rows
– Single Arm Dumbbell Rows
Pop Quiz (3 Rounds for calories)
“Pop Quiz”
AMRAP 4:
3 Rounds:
7 Push Press MRx:45/25, Rx:65/45, Rx+: 95/65
7 Front Squats MRx:45/25, Rx:65/45, Rx+: 95/65
7 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
5 Push Press MRx:65/45, Rx:85/65, Rx+:115/85
5 Front Squats MRx:65/45, Rx:85/65, Rx+:115/85
5 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Push Press MRx: 75/55, Rx:95/75, Rx+:135/95
3 Front Squats MRx: 75/55, Rx:95/75, Rx+:135/95
3 Pull-ups
Time Remaining:
Max Calorie Row
– Overview: Intervals with big rest between today, we know what that means! Hard efforts during our working clock and lots of focus on our recovery during the rest periods. The three rounds of work are meant to be fast and furious, with little to no rest, in order to get us to the rower with enough time to get the fan moving and go hard until the rest begins.
– Push Press: Unbroken sets today on all rounds.
– Front Squats: Unbroken sets today on all rounds.
– Pull-ups: Ideally 1 set for all three rounds in each interval, goal today is speed. Even if we’re strict, choose reps that can be completed in 1 sets.
– Calorie Row: Aiming to have at least 1 minute of work on the rower today at a very hard effort all the way through, knowing we have 4 minutes of rest to follow.
– Score: Total calories for all three rounds.
– Athletes should be able to move at a fast pace today, even as our barbell weight increases. The reps decrease, so we may be a little “slower” but taking about the same amount of time during each working interval as we progress.
– Weights should be chosen to allow us to move fast through our working rounds today, the goal is not to get slowed down or stopped by our barbell. Transitioning to the rig and back to our barbell for our pull-ups is a great opportunity to take a breath in this piece.
MODIFICATIONS
PUSH PRESS
– Reduce Loading
– Sub Kettlebells or Dumbbells
– Sub Barbell
– Kipping HSPU
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
– 14/10/6 Air Squats
PULL-UPS
– Reduce Reps
– Banded
– Strict (Lower Reps- Ex. 5/4/3)
– Ring Rows
– Alternating Dumbbell Plank Rows
CALORIE ROW
– Sub Ski/Bike Erg/Assault/Echo/Air Run