CrossFit Evergreen – CrossFit

CFE INSPIRE

“Live life on purpose” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… Time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Bird Dog + Single Arm Rows (No Measure)

3 x 10 (each arm)

Kneel with one leg on a bench, and place the hand of the same side of your body on the bench. Make sure your shoulder is directly above your hand. Spread your fingers, and pretend you are suctioning your hand to the bench.
Extend your leg on the same side of your body as the rowing arm so it’s backwards and is parallel to the ground.
Set your body so your head, torso, hips, and leg are in a straight line, and maintain this position for the duration of the exercise. Do not allow your lower back to hyperextend, or ribcage to flare. Conversely, do not allow your spine to go into excessive flexion. Make sure that your torso stays square to the bench, and that it doesn’t rotate.
Do not allow your elbow to flare out; instead keep it close to your side.

Clean and Jerk (Clean + Jerk

Set 1: 6 Clean & Jerks @ 61%
Set 2: 4 Clean & Jerks @ 70%
Set 3: 2 Clean & Jerks @ 79%
Set 4: 6 Clean & Jerks @ 64%
Set 5: 4 Clean & Jerks @ 73%
Set 6: 2 Clean & Jerks @ 82%

Rest 1 Minute Between Sets)

– Clean reps can be performed as power cleans or squat cleans. Jerk reps can be performed as push jerks or split jerks.

– Reps can be performed touch and go or as singles.

– Use 1 barbell and swap out the weights. Clips/collars should be used for every lift.

– Score: Loading of set 6.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

3 Clean & Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

*Build to 61% hitting 1-2 reps each weight jump

MODIFICATIONS

– Reduce Percentages

– Sub Dumbbells

– Clean Only

– Jerk Only

Goofball (AMRAP – Rounds and Reps)

“Goofball”

AMRAP 15:
30 Wallballs MRx: 14/10, Rx: 20/14, Rx+: 30/20
20/15 Calorie Row
10 Power Cleans MRx: 95/55, Rx: 115/75, Rx+135/95

– Overview: Athletes will grind through this 15 minute AMRAP at their threshold pace. Athletes should challenge themselves to keep their breaks short and fight to keep making forward progress. 3 rounds or more is the goal.

– Wallballs: Reps should be completed in 1:30 or less.

– Row: Should be completed in 1:30 or less.

– Power Cleans: Should be completed in 1:00 or less. Loading should not exceed 60% of your 1RM power clean.

– Score: Rounds + Reps
– Let’s shoot for big sets of wallballs today. Unbroken, 2 sets (18-12), 3 sets (12-10-8) or 4 sets (8-8-7-7) are some possible break up strategies. Choose the option that will allow for the quickest breaks.

– Settle into a moderate pace on the rower. We will always be making forward progress here so even if we are a bit on the slower side, we will still be moving forward.

– Our strategy on the barbell will depend on what our break up strategy is on the ball. If we are aiming for 1-2 sets on the ball, let’s go for singles on the barbell. If we are doing 3 sets or more we can still opt for singles but we can also consider going touch and go for a few or all of these reps.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 45 Air Squats

20/15 CALORIE ROW

– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Bike Erg

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells