CrossFit Evergreen – CrossFit
CFE INSPIRE
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Power Clean (Power Clean
Build To A Heavy Set of 5
)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– Score: Enter heaviest set of 5.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Power Cleans
With A Moderate Weight:
3 Power Cleans
…Make more jumps if needed hitting 2 reps at a time until you are ready to attempt your heavy set of 5.
Modifications
– Hang Power Cleans
– Sub Dumbbells
Nowhere Fast (Time)
“Nowhere Fast”
For Time [8 Minute Cap]:
50 Power Cleans MRx: 75/55, Rx: 115/75, Rx+: 155/105
On the Minute (Starting At The 0:00):
5 Toes to Bar
– Feel: This workout should feel like a grippy sprint.
– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Athletes should be able to hold onto the bar for touch and go sets for the majority of these reps.
– Toes To Bar: Athletes should be able to complete these reps unbroken every round.
– Score: Total time it takes to complete the 50 power cleans.
– We can approach this workout in 2 ways…we can try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.
– If your barbell cycling is strong, let’s try for the first option. If we aren’t as strong on the barbell, let’s go for the second option.
– We need to be mindful of our grip here. The longer we hold onto the bar, the more quickly our grip will fatigue. We would suggest doing no more than a set of 15 at a time.
– Let’s see if we can get at least 8 power cleans a minute so that we can be sure that we’ll finish under the time cap.
Modifications
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– GHDSU
2k Row (Time)
Max Effort 2k Row
– We want to find our maximum sustainable pace here and hold that pace throughout.
– Score: Total time it takes to complete the full 2,000M.