CrossFit – Wed, Feb 28

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Often it isn’t the mountains ahead that wear you out, it’s the little pebble in your shoe.”

Muhammad Ali

Hang Power Clean (Hang Power Clean

On the 3:00 x 3 Sets:
8 Hang Power Cleans

* Start First Set at 60% & Build
)

– Athletes should complete sets unbroken, may rest at the shoulder or hip but barbell should not go back to the floor.

– Score: Load used for heavy set of 8.

MODIFICATION

– Reduce Starting Percentage

– Sub Dumbbells/Kettlebells

Plywood (Time)

“Plywood”

3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

Rest 1 Minute

2 Rounds:

10 Deadlifts

10 Hang Power Cleans

10 Front Squats

Rest 1 Minute

1 Round:

15 Deadlifts

15 Hang Power Cleans

15 Front Squats

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: Very DT-ish barbell only conditioning piece today! Starting with low volume and more rounds and moving toward higher volume and less rounds means spiked breathing and heart rate if we aren’t trying to control it from the start. Goal should be to make the most of that rest between intervals so that we can keep the intensity high through all three parts today.

– Same barbell for all three movements and all three rounds today.

– Weight should be something that you can hold onto for at least 15 reps unbroken when fresh to keep the intensity high.

– Score: Total time to complete work including rest.
– Athletes should consider that smooth is fast today, we want to hold onto that barbell unbroken or take smart breaks.

– Leave 1 rep per movement if you are going to rest so that you can use that final rep to set up for your next movement.

MODIFICATION

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

HANG POWER CLEAN

– Reduce Loading

– Sub Dumbbells

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 10/20/30 Air Squats

Ring Muscle Up Skill Work (Checkmark)

Ring Muscle-Ups

2 Sets:

50% of Max Ring Muscle-ups

• Rest 1:00-2:00 Between Sets

• If you don’t have ring muscle-ups, complete:

5:00 Ring Muscle-up Practice, then…

3 Sets:

5-10 Strict Ring Dips

5-10 False Grip Ring Rows

– Overview: These are submaximal sets to help keep you sharp at this skill. No rep should ever be in question and you should move the same every rep.

– Focus on a long, streamlined body, an aggressive hip extension, and a very quick turnover of the elbows.

– Score: 2 Sets of Reps checkmark

MODIFICATION

RING MUSCLE-UPS

– Bar Muscle-Ups

– Jumping Ring Muscle-Ups

– Banded Bar Muscle-Ups

– Ring Dips

– Bar Dips

– Chest-To-Bar Pull-ups

– Double Dumbbell Devil Presses
WARM UP

With a Band:

10 Overhead Banded Tricep Extensions

10 Overhead Band Pass-throughs

20 Band Pull-aparts

On The Rings:

10 Kipping Swings

3 Muscle-up Turnovers (no press out)

5 Kipping Swings

2 Ring Muscle-ups

• Rest as needed between each