CrossFit Evergreen – CrossFit
CFE INSPIRE
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
Clean (Clean Ladder
For Time:
10 Cleans @ 49%
8 Cleans @ 57%
6 Cleans @ 66%
4 Cleans @ 74%
2 Cleans @ 82%
*Use One Bar & Change Weight Yourself
)
– Athletes can complete these sets touch and go or as singles.
– Athletes can power clean or squat clean these reps.
– Use 1 bar & change weight yourself.
– This is a 3% increase from last week.
– Score: weight at 82%. score time in notes
WARM UP
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Cleans
With A Moderate Weight…
2 Cleans
Load Up To 49%
Rahoi (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
“Rahoi”
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
– Overview: With only 24 reps within each round, athletes will be challenged to pace this workout in a way that allows them to keep moving at the same pace throughout.
– Bar-Facing Burpees: A two foot take off is not required but athletes will need to jump over the bar.
– Rounds: Athletes should be able to do a round every 1:30-2:00. This should allow athletes to complete a total of 6 rounds or more in this workout.
– Score: Rounds + Reps
– Let’s use the box jumps as a place to recover. Move at a pace that is going to allow you to push the thrusters and burpees.
– We should try to hold on for unbroken sets of thrusters each round. Cycle these at a pace that allows you breathe and keep the heart rate under control. No need to sprint through these reps each round.
– Choose a pace on the burpees that allows you to stay moving throughout without needing to stop or significantly slow down.
– Fast transitions will be key throughout this workout.
MODIFICATIONS
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 12 Calorie Bike Erg or Row
– 9 Calorie Assault or Echo Bike
– 9 Calorie Ski
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 2 x Air Squats
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– 6 Calorie Bike Erg or Row
– 4 Calorie Assault or Echo Bike
– 4 Calorie Ski
Row Conditioning 1000 (Time)
Row Conditioning
1,000 Meter Row
Rest 2 Minutes
500 Meter Row
Score: Total Time Including Rest