CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Power Clean (Power Clean
5 Power Cleans @ 75%
4 Power Cleans @ 78%
3 Power Cleans @ 80%
2 Power Cleans @ 83%
1 Power Clean @ 85%
5 Power Cleans @ 78%
4 Power Cleans @ 80%
3 Power Cleans @ 83%
2 Power Cleans @ 85%
1 Power Clean @ 88%)
– All cleans must be caught above parallel. Sets can be completed touch and go or as singles.
– We will build in weight, come back down, then build again starting at a slightly heavier weight than before.
– Score: Loading Of Last Set Only @ 88%
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
Build To 75%
MODIFICATIONS
– Reduce Starting Percentage
– Reduce Reps
– Hang Power Cleans
– Sub Dumbbells
Boat Grace (Time)
“Boat Grace”
For Time (15 Minute Cap):
1,000/900 Meter Row
10 Clean & Jerks
750/675 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: Athletes will chip away at their row meters and clean and jerks in this couplet at their threshold pace. Each time they hop back on the rower, there will be less row meters to complete than the previous round.
– Row: Athletes should be able to complete each row in roughly 4:00 or less, 3:00 or less, and 2:00 or less.
– Clean & Jerks: Loading should not exceed 60% of your 1RM clean & jerk. Each set of 10 should take 1:30 or less to complete.
– Score: Total Time
– Let’s choose to push 1 out of the 2 movements today and use the other to recover.
– If we choose to push the barbell, athletes should aim to hold on for 1-2 sets on each set of 10 clean and jerks. The pace on the row should allow for athletes to stick to their plan on the barbell.
– If we choose to push the row, let’s go right to singles on the barbell. Athletes can aim to hold a more aggressive pace on the row.
MODIFICATIONS
CLEAN & JERK
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
1,000/900 METER ROW
– Reduce Distance
– 4:00 Time Cap
– 800/720m Ski
– 2000/1800m Bike (Any)
– 800m Run
– 600m Air Run
750/675 METER ROW
– Reduce Distance
– 3:00 Time Cap
– 600/540m Ski
– 1,500/1,350m Bike (Any)
– 600m Run
– 450m Air Run
500/450 METER ROW
– Reduce Distance
– 2:00 Time Cap
– 400/360m Ski
– 1,000/900m Bike (Any)
– 400m Run
– 300m Air Run