CrossFit Evergreen – CrossFit
CFE INSPIRE
According to physics, bumblebees can’t fly, but nobody ever explained physics to bumblebees, so they fly around anyway.
Power Clean (Power Clean
Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 1 Power Clean @ 85%
Set 7: 8 Power Cleans @ 87%
Rest 1 Minute Between Sets)
– All clean sets can be completed unbroken or in singles.
– Score: Set 8. Load at 87% for 8 power cleans.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
3 Power Cleans @ A Light Weight.
2 Power Cleans @ A Moderate Weight.
Build To 50%
MODIFICATION
– Reduce Percentages
– Hang Power Cleans
– Sub Dumbbells/Kettlebells
Hanginaround (Time)
“Hanginaround”
5 Rounds For Time:
900/800 Meter Bike Erg
60 Double Unders
30 AbMat Sit-ups
Rest 1 Minute Between Rounds
Time Cap: 30 Minutes-
Overview: Today’s piece is bit of a sneaky leg burner. Managing quad fatigue and breathing come into play quickly, as 1 minute of rest goes by faster than you may like! Can you hold onto your starting pace across all 5 rounds?
– Bike: Less than 2 minutes.
– Double Unders: 1 minute or less.
– Sit-Ups: 1 minute.
– Score: Total time to complete work including rest.
MODIFICATION
900M BIKE
– Reduce Distance
– 1:45 Time Cap
– 450m Row
– 360m Ski
– 350m Run
– 270m Air Run
DOUBLE UNDERS
– Reduce Reps
– 90 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– 1:00 Time On Any Machine
ABMAT SIT-UPS
– Reduce Reps
– 1:00 Plank Hold