CrossFit Evergreen – CrossFit
CFE INSPIRE
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
Hang Power Clean (Hang Power Clean
4 Sets [Building to Heavy Set of 10]:
Set 1: 8 Hang Power Cleans @ 60%
Set 2: 6 Hang Power Cleans @ 65%
Set 3: 4 Hang Power Cleans @ 70%
Set 4 10 Hang Power Cleans [Heavy Set]
Rest 1 Min. Between Set)
– All sets should be completed unbroken.
– Athletes will go for a heavy set of 10 for the last set. Aim for around 70-75% of your 1RM power clean.
– All percentages are based off your 1RM power clean (not hang power clean). This is intentional.
– Score: Enter loading of heavy set of 10.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
With A Light Weight:
5 Hang Power Cleans
With A Moderate Weight:
3 Hang Power Cleans
Build To 60%
MODIFICATIONS
– Reduce Reps
– Reduce Percentages
– Remove Unbroken Rule
– Sub Dumbbells
Doce (3 Rounds for reps)
“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes Between Rounds
Round 1: MRx:105/55, Rx:115/75, Rx+: 135/95
Round 2: MRx:95/45, Rx: 105/65, Rx+:115/85
Round 3:MRx: 75/35, Rx: 85/55, Rx+: 95/65
– Overview: In this interval style workout, athletes will be challenged to push the pace and cycle the barbell for some bigger sets than they may typically feel comfortable. We last completed this workout on 11.21.2022.
– Row: Completed in 2:00 or less..
– Power Cleans: Completed in 1:30 or less.
When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets
2nd Bar: 2-3 Sets
3rd Bar: 1-2 Sets
– Burpee Box Jump Overs: Burpees must face the box. Athletes should be able to complete these reps in less than 1:30.
– 3 Scores: Rounds + Reps of each AMRAP
– Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
– The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
– Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
– Let’s move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
MODIFICATIONS
CALORIE ROW
– Reduce Cals
– 2:00 Time Cap
– 27/21 Calorie Bike Erg
– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
– 400 Meter Run
– 300 Meter Air Runner or Trueform
POWER CLEANS
– Reduce Loading
– Reduce Reps
– Hang Power Cleans
– Double Dumbbell Power Cleans
– Double Kettlebell Hang Power Cleans
BURPEE BOX JUMP OVERS
– Reduce Reps
– Barbell or Dumbbell Facing Burpees
– Burpee Box Step-Overs
– Regular Burpees
Tuesday Grunt Work (No Measure)
Grunt Work
3 Rounds:
15 Dumbbell Bench Press
100 ft. Front Rack Walking Lunge
7 Strict Pull-ups
You choose your weight. Double dumbbell for Bench Press and front each lunges.
No measure. Work to build muscle while working on form.
DUMBBELL BENCH PRESS
– Reduce Loading
– Sub Barbell
– Floor Press
– 2x Push-Ups
FRONT RACK WALKING LUNGE
– Reduce/Remove Loading
– Reduce Distance
– Dumbbell Suitcase Lunge
– Single Dumbbell
– Sub Kettlebells
– Sub Barbell
– 25-15-10 Reverse Lunges
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Box Pull-Ups