CrossFit Evergreen – CrossFit
CFE INSPIRE
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Power Clean (Power Clean
Every 30 Seconds For 10 Minutes:
1 Power Clean @ 80%
)
– All cleans should be caught above parallel.
– 1 clean every 30s for 10 minutes means you’ll do 20 power cleans total in this piece.
– Athletes should use the same weight across all sets.
– Score: Loading
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 @ 60%
With A Moderate Weight:
3 Power Cleans @ 70%
Build To 80%
MODIFICATIONS
– Reduce Percentage
– Reduce Reps
– Increase Rest Time
– Hang Power Cleans
– Sub Dumbbells
Steel Trap (Time)
“Steel Trap”
https://ctstorageprod.blob.core.windows.net/videos-coaching/bar-facing-burpee-turn.mp4
5 Rounds:
10 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
10 Bar-Facing Burpees
*Rest 5 Minutes
5 Rounds:
20/15 Calorie Bike Erg
10 Bar-Facing Burpees
– Overview: Athletes will complete 5 rounds of power cleans and bar-facing burpees. After those 5 rounds, they’ll rest 5 minutes then complete 5 rounds of biking and bar-facing burpees. Pacing will be key in both parts today.
– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should be completed in 1:30 or less each round.
– Bar-Facing Burpees: Should be completed in 1:00 or less each round.
– Bike: Should be completed in 1:30 or less each round.
– Score: Total time including rest.
Time Cap: 30 Minutes
– Let’s try to push the pace on the barbell today. If we can hold on for unbroken sets, let’s do it. If small sets or quick singles are going to work better for you, these options also work great.
– Use the burpees as a recovery from the barbell and from the bike in the second part of this workout. Let’s aim to perform these at a sustainable pace.
– Let’s try to push the bike pace in the second part of this workout. Athletes should aim to get a little bit outside their comfort zone here.
– Let’s see if we can complete each round in roughly the same amount of time.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– Calories On Any Machine
20/15 CALORIE BIKE ERG
– Reduce Cals
– 1:30 Time Cap
– 20/15 Cal Row
– 15/12 Cal Echo or Assault Bike
– 15/12 Cal Ski or Air Run
– 10 Shuttle Runs (25ft. Out + 25ft. Back)