CrossFit – Fri, Feb 10

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Clean & Jerk Complex (Weight)

Clean & Jerk Complex

For Max Load:
3 Cleans
2 Front Squats
1 Jerk
– Athletes can squat clean or power clean in this complex.

– Athletes can also push or split jerks in this complex.

– Athletes must hold onto the bar for all 6 reps.

– If you fail 3 times, stop there.

– Score: Enter heaviest successful lift.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Push Jerks

5 Split Jerks

With A Light Weight:

3 Cleans + 2 Front Squats + 1 Jerk

With A Moderate Weight:

1 Clean + 1 Front Squat + 1 Jerk

…Make more jumps completing 1 of each movement if needed until you make your first attempt at a heavy complex.

The Open Test V2 (AMRAP – Reps)

“The Open Test V2”

AMRAP 20:
50 Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-ups
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters

Barbell: Mrx: 95/55, Rx: 115/75, Rx+: 135/95

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Single Leg Squats: Alternate legs every rep. Reps should be completed in less than 2:00.

– Deadlifts: Loading should not exceed 55% or your 1RM Deadlift. Reps should be completed in less than 2:00.

– Bar-Facing Burpees: Reps should be completed in less than 4:00. A two foot take off is not required but athletes must jump over the bar.

– Power Cleans: Reps should be completed in less than 4:00.

– Toes To Bar: Reps should be completed in less than 2:00.

– Front Squats: Reps should be completed in less than  2:00. Barbell taken from the floor.  

– C2B: Reps should be completed in less than 2:00.

– Push Jerks: Taken from the floor. Reps should be completed in less than 2:00.

– Bar MU: Reps should be completed in less than 2:00.

– Thrusters: Reps should be completed in less than 2:00. Barbell taken from the floor.

– If you finish one full round, you’ll go back to the start (single leg squats). This will be very challenging for most athletes.
 
– Score: Total reps completed.
– Find a steady pace on the single leg squats.

– Aim for 3-5 sets on the deadlifts.

– Find a steady pace on the burpees.

– Aim for small touch and go sets on the power cleans. Alternating between singles and touch and go sets can be a great way to help keep you moving.

– Aim for sets of 3 or more on the toes to bar.

– Hitting 2-5 sets on the front squats is a great place to be.

– Aim for quick singles or small sets on the chest to bar.

– Aim for 1-3 sets on the push jerks.

– See what you’ve got on the BMU. This will be completely athlete dependent.

– Aim for 1-2 sets on the thrusters.

Modifications

BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbells

SINGLE LEG SQUATS

– Reduce Reps

– Squat To A Box

– Reverse Lunges

– Box Step-Ups

– Squat Off A Box

BAR-FACING BURPEES

– Reduce Reps

– Burpee Step-Overs

– Burpee To Target

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– GHDSU

– Sit-Ups

CHEST TO BAR

– Reduce Reps

– Pull-Ups

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar

– Double Dumbbell Devil’s Presses