CrossFit Evergreen – CrossFit

CFE INSPIRE

“What you resist, persists”.

What would you think about if I told you to *not* to think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.

Turn “don’t slow down” into “I can hold this pace”.

Turn “don’t mess this up” into “focus on a clean jumpshot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Hang Power Clean (Hang Power Clean

Build To A Heavy Set of 9
)

– The goal here is to build to something heavier than we’ll use in the workout today. Movement quality is much more important the the loading.

– We suggest no more than 3 attempts at your heavy set of 9.

– Score: Heaviest successful set of 9.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff Legged Deadlifts

5 Hang Power Cleans

With A Light Weight:

6 Hang Power Cleans

With A Moderate Weight:

3 Hang Power Cleans

…Hit 3-4 reps as you make your jumps until you are ready to attempt your heavy set of 9.

Modification

– Sub Dumbbell

– Sub Kettlebells

– Block Cleans

Captain Crunch (3 Rounds for calories)

“Captain Crunch”

AMRAP 4:
-3 Rounds of “DT” MRx: 55/45, Rx: 75/55, Rx+: 95/65
-Max Calorie Row

Rest 3 Minutes

AMRAP 4:
-2 Rounds of “DT” MRx: 75/55, Rx: 105/75, Rx+: 135/95
-Max Calorie Row

Rest 3 Minutes

AMRAP 4:
-1 Round of “DT” MRx: 95/75, Rx: 125/95, Rx+: 155/105
-Max Calorie Row

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Overview: In this interval style workout, athletes will buy-in with round(s) of “DT.” In the remaining time, they’ll accumulate as many calories as possible on the rower. The weights will increase each round while the number of rounds will decrease. Can you go unbroken on every round of “DT”?

– “DT” Rounds: Loading on the last barbell should not exceed 65% of your 1RM push jerk. Let’s be sure that the loading of each round allows for unbroken push jerks every round. Each round should take 90s or less.

– Row: The monitor should be set to zero before beginning to pull each AMRAP.

– Score: Total calories completed in each AMRAP.

– “DT” is traditionally broken up by doing 11 deadlifts, drop the bar, 1 deadlift into 8 hang power cleans, drop the bar, 1 hang power clean into 6 unbroken push jerks.

– With the first 2 barbells being lighter that our traditional “DT” weight (155 / 105 lb, we can try to push for some bigger sets than usual. Maybe holding on for unbroken rounds could be a good challenge or maybe just simply taking 1 break on the hang power cleans to save the grip could be an option.

– When we get to the rower, let’s take the first 30s to ramp up our speed. From there, settle into a fast, steady, and sustainable pace.

Modifications

“DT”

– Reduce Loading

– Reduce Reps (9-6-3)

– Sub Dumbbells

– Sub Kettlebells

ROW

– Ski

– Bike

– Air Run

– Shuttle Run