CrossFit Evergreen – CrossFit

CFE INSPIRE

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Double Under Benchmark (Time)

Double Under Benchmark

https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4

For Time:
300 Double Unders

Time Cap: 8 Minutes
– Athletes can use this time to practice if needed.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Warm Up

15s Calf Raises

15s of Single Unders

15s of Double Unders

Rest 1-2 minutes before starting the clock.

Modifications

– 8:00 of Practice

– 450 Single Unders

Clean and Jerk Complex (Weight)

Clean & Jerk Complex

For Max Load:
1 Deadlift

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

– Athletes should hold onto the bar for all 4 movements before putting the bar down.

– Score: Heaviest successful lift. 

Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Push Jerks
5 Split Jerks

With A Light Weight:
1 Deadlift

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

With A Moderate Weight:
1 Deadlift

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

…Make more jumps if needed until you reach your starting weight.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace throughout while grinding through their barbell reps.

– Barbell Loading: Should not exceed 65% of your 1RM jerk.

– Score: Total time it takes to complete the workout.

– The traditional way to break up “DT” is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.

– Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.

– If needed, let’s stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (8-3-1) to be able to hold onto the push jerks.

– Let’s keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deads first.

Warm Up

@ Light Weight:

6 Deadlifts

5 Hang Power Cleans

4 Push Jerks

@ Workout Weight:

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

Modifications

ALL BARBELL MOVEMENTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells