CrossFit Evergreen – CrossFit

CFE INSPIRE

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Hang Power Clean (Hang Power Clean


Build To A Heavy Single

15 minutes to build)

– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.

– Score: Heaviest successful lift.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff Legged Deadlifts

5 Hang Power Cleans

With A Light Weight:

5 Hang Power Cleans

With A Moderate Weight:

3 Hang Power Cleans

…Hit 1 rep as you make your jumps until you reach your heavy single.

Skill Saw (AMRAP – Reps)

“Skill Saw”

AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk

– Conditioning Category: Threshold. Athletes should move through this workout at their maximal sustainable pace.

– Row: Should be completed in less than 8:30.

– Double Unders: Should be completed in less than 3:30.

– HSW: In a 25ft. grid, mark off every 5ft. Athletes must begin with both hands behind any line and finish fully crossed over any line that follows. Athletes should expect to have at LEAST 30s to get as far as they can.

– Score: Total 5ft. sections (reps) completed on the HSW.
– We are definitely going to want to push the row here but should aim to hold a pace that is slightly slower than our 2k pace (3-5s slower per 500m).

– If we know the double unders are going to be difficult to finish in around 3:00, let’s aim to break these up from the start with 5s breaks between sets. Think sets of 25-50 reps. If these are no problem for you, hold on for 1 unbroken set or 2-3 big sets.

– Once we get to the HSW we will need to see what’s there. Some athletes may need to go 5-10ft. at a time and some will be able to get all 25ft. at once. Any strategy works here at this point and it will all be by feel.

Modifications

2,000/1,800 METER ROW

– Reduce Meters

– 8:30 Time Cap

– 1,600/1,400m Ski

– 4,000/3,600m Bike

– 1,600m Run

– 1,400m Air Run

DOUBLE UNDERS

– Reduce Reps

– 3:30 Time Cap

– 225 Single Unders

– 150 Plate Hops

– 3:00 Effort On Any Machine

HSW

– Reduce Distance

– Sub Double Dumbbell Overhead Carry

– Sub HS Shoulder Taps

– Max Wall Walks