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Components
Overhead Squat
"Enough"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
03/02/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (17/12)
Workout
03/02/2022
“I would rather die of passion than boredom.” - Vincent Van Gogh There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward. But… do we really? Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym. Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Overhead Squat
Overhead Squat
Build to Heavy Set of 10
Then...
1x10 @ 90% of Heavy 10
1x10 @ 80% of Heavy 10
- This heavy 10 is based on feel for the day.
- Barbell taken from a rack.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 10 and drop set weights.
- Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
- Sub 5 x 10 Overhead Squats (w/ PVC or Empty Barbell)
- Sub Single Dumbbell
"Enough" (4 Rounds for reps)
AMRAP 2-2-2-3:
6 Devils Press
10/7 Calorie Echo Bike
Max Overhead Squats 95 / 65 lb
Rest 1:00 Between AMRAPs
Double DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35
BB: MRx: 75/45, Rx: 85/55, Rx+: 95/65
- Conditioning Category: Sprinty Intervals
- Devils Press: Less than 45s per round.
- Bike: Less than 45s per round.
- OHS: Light (less than 50% of 1RM). Take bar from the floor.
- Goal: 12 reps or more per round.
- Score: Enter 4 rounds of OHS reps. Your overall score will be the sum total.
- Be speedy on these, use your hips for momentum.
- Faster pace on the bike than usual.
- Big sets on the overhead squats.
- Quick transitions.
Modifications
Devils Press
- Reduce Weight
- Reduce Reps
- DB Thrusters
10/7 CALORIE ECHO BIKE
- Reduce Calories
- 10/7 Cal Assault Bike, Air Run, or Ski
- 15/10 Cal Row or Bike Erg
- 10 x 10m Shuttle Runs
OVERHEAD SQUATS
- Reduce Loading
- Front Squats
- Sub Single Dumbbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 02, 2022
Male Clients
1
Luke
Voss
3:30 PM CrossFit
1 x 10 @ 185 lbs
2
John
Wedding
8:30 AM Crossfit
1 x 10 @ 155 lbs
3
Bryan
Dunbar
6:00 AM CrossFit
1 x 10 @ 145 lbs
3
John
O'Keefe
12:15 PM CrossFit
1 x 10 @ 145 lbs
4
Matthew
Emmons
9:30 AM CrossFit
1 x 10 @ 115 lbs
5
Jon
LeDuc
9:30 AM CrossFit
1 x 10 @ 95 lbs
5
justin
pierce
7:15 AM CrossFit
1 x 10 @ 95 lbs
5
Mark
Richardson
12:15 PM CrossFit
1 x 10 @ 95 lbs
5
Shane
Bade
12:15 PM CrossFit
1 x 10 @ 95 lbs
6
Private
6:00 PM CrossFit
1 x 10 @ 85 lbs
7
Christian
Solomine
4:45 PM CrossFit
1 x 10 @ 75 lbs
8
ed
roy
6:00 PM CrossFit
1 x 10 @ 65 lbs
8
Kevin
Garner
6:00 AM CrossFit
1 x 10 @ 65 lbs
8
Matt
Versaggi
6:00 PM CrossFit
1 x 10 @ 65 lbs
9
Leo
Southard
3:30 PM CrossFit
1 x 10 @ 40 lbs
10
Toby
Jansen
3:30 PM CrossFit
1 x 10 @ 35 lbs
FS 55 45, 35 10 each
11
James
Kenney
7:15 AM CrossFit
0 x 0 @ 0 lbs
front squats
Female Clients
1
Trysta
Wedding
8:30 AM Crossfit
1 x 10 @ 115 lbs
2
Katie
Seelhoff
7:15 AM CrossFit
1 x 10 @ 95 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
1 x 10 @ 85 lbs
3
Charlotte
Vigeant
12:15 PM CrossFit
1 x 10 @ 85 lbs
3
courtney
alberts
6:00 AM CrossFit
1 x 10 @ 85 lbs
4
Beata
Wyatt
12:15 PM CrossFit
1 x 10 @ 75 lbs
5
Annie
Dougherty
12:15 PM CrossFit
1 x 10 @ 70 lbs
6
Lauren
Connor
6:00 PM CrossFit
1 x 10 @ 45 lbs
7
Karin
Thomsen
4:45 PM CrossFit
1 x 10 @ 40 lbs
8
jessie
schiavone
9:30 AM CrossFit
1 x 10 @ 35 lbs
8
Sarah
Willoughby
4:45 PM CrossFit
1 x 10 @ 35 lbs
9
Dana
Bossert
8:30 AM Crossfit
1 x 10 @ 20 lbs
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