CrossFit Evergreen – CrossFit
CFE INSPIRE
“Choices reveal our intentions.”
Every choice we make today is a vote in a certain direction.
If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.
We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.
Power Clean (Power Clean
5 Sets:
Set 1: 5 Power Cleans @ 55%
Set 2: 5 Power Cleans @ 63%
Set 3: 10 Power Cleans @ 68%
Set 4: 10 Power Cleans @ 68%
Set 5: Max Power Cleans @ 68%
Rest 1 Minute between sets)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– The last 3 sets will be performed at the same weight.
– For the final set, athletes should perform a max touch and go set.
– Score: Enter reps completed in the max set.
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 reach 68%.
Graceland (AMRAP – Rounds and Reps)
“Graceland”
5 Rounds x AMRAP 3:
5 Clean & Jerks MRx: 75/45, Rx: 105/65, Rx+: 135/95
10 Toes to Bar
15 Box Jumps (24″/20″)
Rest 1 Minute Between Rounds.
– Overview: Athletes should aim to settle into a sustainable pace during each of these 5 rounds. Athletes will pick up where they left off each round.
– Clean & Jerks: Reps should take less than 30s each round. Loading should not exceed 60% of your 1RM clean and jerk. These should be performed as power cleans & push jerks.
– Toes To Bar: Reps should take less than 1:00 each round. Athletes should be able to complete the 10 reps in 2 sets or less.
– Box Jumps: Athletes will need to fully stand on top of the box each rep. Reps should take less than 45s. Rebounding is not permitted.
– Score: Total rounds + reps.
– Singles on the clean and jerks is a great way to go in this workout. We need to be mindful of our grip with the barbell and toes to bar combo.
– Let’s aim for 1-2 sets on the toes to bar. It is worth it to push for bigger sets today on this movement.
– Settle into a sustainable pace on the box jumps. This is a great pace to catch your breath.
– Don’t forget that you’ll pick up where you left off each round and that you will NOT begin each round on the clean &jerks.
Modifications
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Cleans Only
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– 15 Squat Jumps Over Barbell
– Burpees