CrossFit Evergreen – CrossFit
CFE INSPIRE
By means of personal experimentation and observation, we can discover certain simple and universal truths. The mind moves the body, and the body follows the mind. Logically then, negative thought patterns harm not only the mind but also the body. What we actually do builds up to affect the subconscious mind and in turn affects the conscious mind and all reactions.
H.E. Davey
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 Cleans @ 85%
Set 7: Max Reps Power Cleans @ 87%
Rest 1 Min. Between Sets)
– All clean sets can be completed unbroken or in singles.
– Score: Time it takes to complete 6 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
Tire Swing (4 Rounds for calories)
“Tire Swing”
4 Rounds x AMRAP 5:
30 Kettlebell Swings MRx: 35/25, Rx: 53/35
30 Box Jump Overs (24″/20″)
Max Calorie Bike Erg
Rest 3 Minutes Between Rounds
*Score: Total Calories, recored each round.
– Athletes should find a pace on both movements that lets them get to the bike around the same time during each interval.
– Goal should be to stay consistent on the bike or to get more reps each round as you go.
MODIFICATION
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Regular Box Jumps
BIKE ERG
– Row
– Ski
– Air Run
– Echo/Assault Bike