CrossFit Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.” We talk a lot about effort. It’s the gasoline that will drive us to our destination. And there is no substitute. It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction. There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route. We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Bench Drill (10 Rounds for weight)

Bench Press On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1

Bench Press

*Must Be Unbroken Sets

– Barbell should be taken from a rack. – Athletes can aim to build in weight each set. – Start around 55-60% of your 1RM bench. – If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar. – Score: Enter loading used across.
WARM UP

10 Push-Ups 10 Empty Barbell Bench Press Build To Working Weight

MODIFICATION

– Reduce Reps – Sub Dumbbells – Floor Press

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
– Overview: In this interval style workout, athletes will have only 1 minute to rest between rounds making pacing out these rounds a key component of this workout.

– Power Cleans: Loading should not exceed 60% of your 1RM power cleans. Reps should be completed unbroken for the majority of the workout and should take 20s or less.

– Push-Ups: Reps should be competed in 1-2 sets each round and take 20s or less.

– Air Squats: Reps should take 20s or less to complete.

– Goal: Athletes should aim to complete roughly 1 round per minute.

– Flow: Athletes will start on the power cleans each AMRAP. – Score: Enter rounds + reps completed for each AMRAP.

– Let’s aim to hold on for unbroken sets of cleans for as long as we can here.

– Complete the push-ups in 1-2 sets each round. If your push-ups tend to break down quickly, let’s break these into 2 sets right from the start.

– Pace the air squats in a way that will allow you to recover and prepare for the next round of power cleans.

– Let’s make it our goal to try to complete roughly 3 rounds within each AMRAP.

MODIFICATION

POWER CLEANS – Reduce Loading/Reps – Hang Power Cleans – Sub Dumbbells

PUSH-UPS – Reduce Reps – Hand Release Push-Ups – Box Push-Ups – Dumbbell Bench Press

AIR SQUATS – Reduce Reps – Reverse Lunges – Box Step-Ups