CrossFit Evergreen – CrossFit
CFE INSPIRE
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.
Clean (Clean & Double Under
10 Rounds For Time:
10, 20, 30… Double Unders Unders
1 Clean @ 85%
SINGLES: 15, 25, 35…
*15 Min CAP
– Each round, the double under reps will increase. 10, 20, 30, 40, 50, 60, 70, 80, 90, 100
)
– These can be performed as power cleans Or squat cleans.
-Score: weight used across the 10 rounds. Put your time in the notes.
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 Double Unders
3 Power Cleans
With A Moderate Weight:
10 Double Unders
2 Power Cleans
Build To 85%
MODIFICATION
CLEANS
– Reduce Percentage
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 2-4-6-8…20 Cal Bike Erg or Row
– 1-10 Box Jumps
– 15, 25, 35… Singles
Bandwagon (Time)
“Bandwagon”
https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4
For Time:
15-12-9 Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
30-24-18 Box Jumps (24″/20″)
Time Cap: 10 Minutes
– Overview: In this shorter couplet, athletes will be challenged to move through this workout at a controlled fast pace. Can you go sub 6:00?
– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps should take no longer than 2:00, 1:30, and 1:00 respectively.
– Box Jumps: Athletes must stand fully on the box before coming off. Rebounding will not be permitted.
– Score: Total Time
– Let’s either cycle the barbell in small sets or quick singles. Choose a strategy that is going to help you stay moving.
– Knowing that we’ll be breaking up the barbell reps, let’s try to push the pace on the box.
MODIFICATION
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 45-36-27 Squat Jumps
– Reverse Lunges
Ski Conditioning (Calories)
Ski Erg Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/ski-erg-hips.mp4
For Total Calories:
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg, Rest 1Minute
2 Minutes Ski Erg, Rest 1 Minute
2 Minutes Ski Erg
– Athletes should aim to ski at a sustainable pace throughout.
– Score: Total Calories