CrossFit Evergreen – CrossFit
CFE INSPIRE
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Dumbbell Squats: Athletes can rest the dumbbells on the shoulders or hold them in their hands. Weights here should allow for unbroken sets every round.
– Bar-Facing Burpees: Athletes should jump over the bar with two feet. Barbell can be pre-loaded to opening clean weight during this first part.
– Note: If you finish the workout before the 12:00 mark, use the remaining time to build to a 1RM clean (see next slide for details on 18.2a).
– Score: Total time it takes to complete the workout. Swipe left and log your lift in the next piece.
– This workout is all about who can stay strong and hold their pace in rounds 8-10.
– We will want to move fast in the first few rounds but we should only do this if we feel confident we can hold that pace throughout or that we know our pace will only slow down slightly.
– Transitions are key here. Take as little steps as possible between your squats and your burpees.
– Pace the burpees in a way that will allow you to hold on for unbroken sets of dumbbell squats.
Warm Up
We’ll warm-up for both parts here…
5 Single Dumbbells Squats
5 Burpees
5 Double Dumbbell Squats
5 Bar Facing Burpees
Then…
5 Deadlifts (Empty BB)
5 High Hang Cleans (Empty BB)
5 Hang Cleans (Empty BB)
5 Cleans (Empty BB)
5 Front Squats (Empty BB)
3 Power Cleans (Light)
3 Squat Cleans (Light)
1-2 Cleans (Next Jump)
…Keep hitting 1-2 reps as you build to your opening weight. These can be squat or power cleans.
Modifications
DUMBBELL SQUATS
– Reduce Loading
– Reduce Reps
– Sub Barbell
– Sub Kettlebells
BAR-FACING BURPEES
– Reduce Reps
– Burpees Step-Overs
– Regular Burpees
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
– Athletes can begin with barbell pre-loaded.
– Squat cleans and power cleans are both permitted.
– Athletes will log their heaviest successful lift when the 12:00 clock runs out.
– Athletes can take as many attempts as they would like.
– Score: Heaviest clean.
Handstand Walk and GHD (No Measure)
Handstand Walk + GHD
https://ctstorageprod.blob.core.windows.net/videos-coaching/hsw-speed.mp4
On the 2:00 x 4 Sets:
60ft. Handstand Walk
20 GHD Sit-ups
– Athletes can complete the HS walk as 60ft straight, 2x30ft. sections, 3x20ft. sections, or 4x15ft. sections. There is no minimum unbroken sets.
– Score: Enter completed, focus on Quality.
Modifications
HANDSTAND WALK
– Reduce Distance
– Double Dumbbell Overhead Carry
– 30 Handstand Shoulder Taps
– 45s of Practice
GHD SIT-UPS
– Reduce Reps
– Weighted Sit-Ups
– Toes To Bar
– Sit-Ups