CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Clean Complex QFA (Weight)
Clean Complex
On the Minute x 10 Sets:
1 Power Clean
1 Hang Squat Clean
– Athletes should aim to use the same weight across.
– Both reps should be completed before putting the bar down.
– Somewhere between 65-75% of your 1RM clean is a great place to be. (
– Score: Weight. Enter in Notes any weight changes. Remember, try to stay with the same weight for all 10 sets.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Front Squats
5 Hang Squat Cleans
With A Light Weight:
1 Power Clean + 1 Hang Squat Clean
With A Moderate Weight:
1 Power Clean + 1 Hang Squat Clean
…Make more jumps if needed until you reach your working weight.
Lead Foot (3 Rounds for reps)
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-Ups
– Conditioning Category: Threshold. Athletes should move through each interval at their maximum sustainable pace.
– 1st Interval: Athletes should try to get as close to finishing one round as possible.
– 2nd Interval: Athletes should try to get Into the second round.
– 3rd Interval: Athletes should come close to finishing two rounds.
– Score: Enter rounds + reps completed each round.
GENERAL
– Short work time with a long rest means we should push the pace each round.
– Have a plan on how we are breaking up the pull-ups and toes to bar
– Too slow burpees can zap reps from our scores. Find discomfort and lean into it.
ROW
– We are pushing the pace here, but smooth strong strokes will keep our breathing under control heading into the burpees.
– Flat feet in the straps and an engaged grip will give us a bit more power in our strokes.
PULL-UPS &TOES TO BAR
– We will be fatigued when we get here, so planned breaks ahead of time will get us through these sets quicker than simply going to failure.
Modifications
27/21 | 21/15 | 15/9 CALORIE ROW
– Reduce Cals
– 27/21 | 21/15 | 15/9 Cal Bike Erg
– 20/16 | 15/11 | 10/6 Cal Assault or Echo Bike
– 20/16 | 15/11 | 10/6 Cal Ski
– 20/16 | 15/11 | 10/6 Cal Air Run
– 21 | 15 | 9 Shuttle Runs (25ft. Out + 25ft. Back)
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded C2B Pull-Ups
– Strict C2B
– Chin Over Bar Pull-Ups
– Feet Elevated Ring Rows
– Alternating Dumbbell Plank Rows
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– 42 Abmat Sit-Ups
– 21 V-Ups