CrossFit Evergreen – CrossFit
CFE INSPIRE
“Most people think they lack motivation when they really lack clarity.” – James Clear
Rowing harder doesn’t help if the boat is headed in the wrong direction.
When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?
It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.
This is where working harder meets working smarter.
In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.
Clean & Jerk For Time (Time)
Clean & Jerk
For Time:
10 Clean & Jerks @ 52%
8 Clean & Jerks @ 60%
6 Clean & Jerks @ 69%
4 Clean & Jerks @ 77%
2 Clean & Jerks @ 85%
– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.
– Use 1 barbell and change out the weights.
– Reps do not need to be performed touch and go.
– Score: Total time it takes to complete the workout.
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 52%.
Modifications
– Reduce Percentages
– Sub Dumbbells
– Clean Only
Front Squat (Front Squat
Build To A Heavy Set of 5
)
– Barbell should come from a rack.
– Reps should be completed unbroken. It is okay to pause between reps with the bar in the front rack.
– We recommend no more than 3 attempts at your heavy set of 5.
– Score: Enter heaviest successful set of 5.
Front Seat (Time)
“Front Seat”
For Time:
20 Front Squats
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Overview: In this sprinty chipper, athletes will aim to push the pace throughout knowing that we’ll only be working 1 time through these movements.
– Front Squats: Athletes should be able to complete these reps in 1-2 sets in less than 1:30.
– Bar-Facing Burpees: Each set of 20 reps should take less than 2:00 to complete. Athletes are required to jump over the bar.
– Push Press: Athletes should be able to complete these reps in 1-2 sets in less than 1:30.
– Thrusters: Athletes should be able to complete these reps in 1-3 sets in less than 1:30.
– Score: Total time it takes to complete the workout.
– Aim for big sets on the barbell today and pace the burpees in a way that will allow you to stick to those big barbell sets.
– The thrusters will likely be the most challenging movement in this workout so let’s be smart about our strategy on the other 2 barbell movements to leave enough in the tank for that last barbell.
– Aim for 1-3 sets on each of the barbell movements. No longer than 5 seconds should go by during breaks on the barbell.
modifications
ALL BARBELL MOVEMENTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpee Step-Overs
– Regular Burpees
– 20 Cals On Any Machine