CrossFit – Mon, Nov 27

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Power Snatch (Power Snatch

9 Unbroken Sets For Time:
2 Power Snatches @ 75%
)

– All sets should be completed at the same weight.

– Athletes must complete each set unbroken to be considered “Rx.”

– Rest as needed between sets in order to ensure unbroken sets. –

Score: Total Time

MODIFICATIONS

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Snatches

– Sub Dumbbell(s)

Problematic (AMRAP – Reps)

“Problematic” https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

3 Minute On, 3 Minute Off [For Total Reps]:

1. Max Calorie Row

2. Max Burpee Box Jumps (24″/20″)

3. Max Double Unders

4. Max Rope Climbs (15ft.)

5. Max Calorie Bike Erg

– Overview: In this interval style workout, athletes will spend 3 minutes accumulating as many reps/calories of each movement as possible. There will be 3 minutes of rest between intervals so athletes should push the pace of each movement. – Burpee Box Jumps: Athletes will need to stand fully on the box before jumping or stepping down.

-Jump Rope: DU’s is Rx, Singles for scaled.

– Score: Enter reps/calories of each movement (5 scores).
– We are going to gain the least amount of reps on the rope. Set a goal for how many rope climbs you’d like to accumulate per minutes and use the clock to help with that pacing. A great goal would be 2 ropes or more per minute (6 total).

– We are going to gain more reps on the bike and the rower. Settle into a pace that is right about at your threshold pace. Ladies can shoot for 10 cals or more per minute (30+ Total) and guys can shoot for 12 cals or more per minute (36+ Total).

– We can gain the most amount of reps on the jump Rope and burpee box jumps. We should aim to lean into our pace on these movements. Again, let’s set a goal for how many reps you’d like to gain per minute. On the burpee box jumps let’s aim for 12 or more res per minute (36+ total).

MODIFICATIONS

ROW – Ski – Bike Erg – Assault Bike

BURPEE BOX JUMPS – Reduce Box Height – Burpee Box Step-Ups – Burpees – Box Jumps – Box Step-Ups – Bar-Facing Burpees – Burpees To Target

DOUBLE UNDERS – Singles, -Ski – Bike Erg – Assault Bike – Row

ROPE CLIMBS – Reduce Height – Ring Rows – Strict Pull-Ups – Strict Knees To Chest – Toes To Bar – Lay To Stand Rope Pulls

BIKE ERG – Ski – Row – Shuttle Runs