CrossFit Evergreen – CrossFit
CFE INSPIRE
“True strength is the courage to admit weakness.”
Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.
Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.
Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.
Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.
Clean & Jerk (Weight)
Clean & Jerk
6 Sets:
Set 1: 3 Clean & Jerks @ 73%
Set 2: 3 Clean & Jerks @ 76%
Set 3: 3 Clean & Jerks @ 79%
Set 4: 3 Clean & Jerks @ 76%
Set 5: 3 Clean & Jerks @ 79%
Set 6: 3 Clean & Jerks @ 82%
Rest 1 Minute Between Sets.
– Reps do not need to be touch and go. Barbell can be dropped between reps.
– These can be squat or power cleans as well as split or push jerks.
– Score: Enter weight used for heaviest set of 3.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
With A Light Weight:
3 Clean & Jerks
With A Moderate Weight:
2 Clean & Jerks
…Keep making weight jumps until you reach 73%.
Has A Nice Ring To It (AMRAP – Reps)
“Has A Nice Ring To It”
4 Rounds x AMRAP 4:
12 Power Cleans MRx: 95/55, Rx: 115/75,
Rx+: 135/95
400 Meter Run ( 1 KM Bike )
Max Ring Muscle-ups
Rest 1 Minute Between Rounds.
– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.
– Power Cleans: Should be completed in less than 1:30. Loading should not exceed 60% of your 1RM power clean.
– Run: Should be completed in less than 2:15.
– Muscle-Ups: This is not a max set. Athletes can break as needed.
– Score: Total ring muscle up reps completed. The power cleans & runs will not count toward your score.
– Let’s aim for small sets or even singles on the power cleans. If you have a strong RMU capacity you could try to hold on for some bigger sets.
– Let’s have a harder effort on our run pace for the first 200m then aim to dial that pace back for the second 200m to prepare for the muscle-ups.
– Our ring muscle up sets will depend on our capacity. We are likely going to accumulate the most reps in round 1 as we’ll be the freshest here. We only have 1 minute to rest after this round though so let’s try to not max out our muscle-ups. Let’s hit a number in round 1 that we can get close to in every other round that follows.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Sub Dumbbells
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
RING MUSCLE-UPS
– Strict Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– Ring Dips
– Bar Muscle-Ups
– Chest To Bar
– Pull-ups