CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.
How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.
Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.
Power Clean (Power Clean
Set 1: 10 Power Cleans @ 61%
Set 2: 8 Power Cleans @ 70%
Set 3: 6 Power Cleans @ 79%
Set 4: 10 Power Cleans @ 64%
Set 5: 8 Power Cleans @ 73%
Set 6: 6 Power Cleans @ 82%
Rest 1 Minute Between Sets)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– Weights will climb, come down, then climb back up.
– Score: Enter weight used for heavy set of 6 Reps @82%.
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:
8 Power Cleans
With A Moderate Weight:
6 Power Cleans
…Make more jumps if needed hitting 3-4 reps at a time until you reach 61%.
Modifications
– Hang Power Cleans
– Sub Dumbbells
Mind Eraser (AMRAP – Rounds and Reps)
“Mind Eraser”
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: In this low rep, high round workout, athletes will be challenged to pick a pace they can sustain throughout the 20 minutes without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?
– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 45s to complete each round.
– Burpees: These are your regular standard burpees. Reps should take less than 45s to complete each round.
– Run: Each run should take less than 1:15 to complete each round.
– Score: Rounds + Reps
– We can choose to go touch and go on the barbell or complete the power cleans in quick singles.
– Settle into a steady pace on the power cleans.
– Use the 200m runs as your pace. Run at a pace that will allow you to stick to your timing on the inside movements.
Modifications
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
BURPEES
– Reduce Reps
– 1:00 Cap
– 7 Cals On Any Machine
– Push-Ups
200 METER RUN
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run