CrossFit Evergreen – CrossFit
CFE INSPIRE
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
Split and Push Jerks (Weight)
10 Sets [Building To Heavy]:
1 Push Jerk
1 Split Jerk
Rest 1 Minute Between Sets.
– Athletes should build in weight each set.
– Barbell should be taken from a rack.
– Both reps should be completed before re-racking the bar or dropping it on to DROP PADS.
– Aim to start somewhere between 65-75% of your 1RM jerk ()
– Score: Enter heaviest lift.
WARM UP
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
5 Empty Barbell Split Jerks
*Build To Opening Weight
Clean Freak (AMRAP – Rounds and Reps)
“Clean Freak”
AMRAP 12:
2 Squat Cleans* MRx: 95/55, Rx: 115/75, Rx+: 135/95
40 Double Unders
8 Toes to Bar
*Add 2 Squat Cleans Every Round
– Overview: Athletes will grind through squat clean reps each round and should aim to move at their maximum sustainable pace on the other 2 movements. Keep in mind that the squat clean reps will increase by 2 reps each round.
– Squat Cleans: Loading should not exceed 65% of your 1RM squat clean.
– Double Unders: Reps should take 1:00 or less to complete.
– Toes To Bar: Reps should take 1:00 or less to complete.
– Score: Rounds + Reps
– Athletes can plan to cycle the barbell or hit quick singles. Quick singles will help keep the heart rate under control, however, touch and go sets will be faster.
– Let’s aim for unbroken double unders each round. This is a great place to catch the breath.
– Your toes to bar sets will come down to your capacity. Let’s shoot for 1-3 sets each round.
MODIFICATIONS
SQUAT CLEANS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 40s Effort On Any Machine
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups