CrossFit Evergreen – CrossFit
CFE INSPIRE
“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
Squat Snatch (Squat Snatch
Build to Heavy Single For The Day
)
– We are not necessarily looking to hit a PR today but if it’s there, feel free to go for it.
– If you miss 3 times at any weight, stop there.
– Score: Heaviest successful single.
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Squat Snatches
At A Light Weight…
1 Power Snatch
1 Squat Snatch
At A Moderate Weight…
1 Power Snatch
1 Squat Snatch
Keep making weight jumps hitting 1 squat snatch each jump until you reach your heavy single.
Hallucinate (AMRAP – Rounds and Reps)
“Hallucinate”
AMRAP 14:
2 Rope Climbs (15ft.)
4 Burpee Box Jumps (24”/20”)
8 Dumbbell Snatches MRx: 30/20, Rx: 50/35, Rx+: 70/50
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through each movement.
– Rope Climbs: Reps should take 1:00 or less to complete each round.
– Burpee Box Jumps: Reps should take less than 30 seconds to complete. Athletes should stand fully on top of the box before coming down.
– Dumbbell Snatches: Alternate arms every rep. Reps should take less than 45 seconds to complete each round.
– Score: Rounds + Reps
– If there is one place to move slower here, it’s the rope climbs. We want to avoid having the rope slip between the feet and tire out the arms for the heavier snatches. Focus on strong clamps by being a little more patient on the way up the rope.
– Settle into a steady pace on the burpee box jumps.
– With a heavier dumbbell today, feel free to switch hands on the floor or on the way down. Let’s choose a pace that is most sustainable throughout.
Modifications
ROPE CLIMBS
– Reduce Ropes
– Reduce Rope Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
BURPEE BOX JUMPS
– Reduce Box Height
– Reduce Reps
– BurpeeTo Target
– Box Jumps
– Burpees
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Barbell Snatches
– Kettlebell Swings
Power Up (Time)
Power Up
3 Rounds For Time: (12 Min. Cap)
15/12 Calorie Echo Bike*
20 Unbroken Wallballs MRx: 14/10, Rx: 20/14
*Bike Must Be Completed Under 60 Seconds
*Add 1 Wallball For Every Second Over
– Athletes will be presented with 2 challenges each round: Finishing the echo bike in under 1:00 & completing the wallballs unbroken.
– There is only a penalty for the bike. If it takes longer than 1:00 you’ll add 1 wallball for every second you are over the 1:00 mark.
– If you break the wallball, pick back up where you left off when you are ready to continue. The unbroken rule is to push athletes to go for big sets.
– Athletes can rest as needed between the bike and wallballs in order to get the tasks done with the challenges presented.
– Score: Total time it takes to complete the workout. (12 Min. Cap)
Modifications
15/12CALORIE ECHO BIKE
– Reduce Calories
– 15/12Cal Assault Bike
– 15/12Cal Ski
– 18/15Row
– 10Shuttle Runs (25ft. Out + 25ft. Back)
WALLBALLS
– Reduce Loading
– Reduce Target Height
– Reduce Reps
– Sub Single Dumbbell Thrusters
– Air Squats