CrossFit Evergreen – CrossFit
CFE INSPIRE
“It is during our darkest moments that we must focus to see the light.” — Aristotle
Today’s WOD includes mobility and PRE-QUARTERFINALS ACTIVATION. If you are in the QF then mobility and activation is YOUR WOD. All other athletes will do the Clean and Jerk Strength and Sweep The Leg WOD.
Clean and Jerk (Clean & Jerk
3 Sets:
2 Clean & Jerks
• Start First Set At 60% & Build Up To 80%
• Rest 1-2 Minutes Between Sets
)
– Overview: These are back-off sets that will activate muscles, allow space for recovery, and give us a chance to hone in movement patterns.
– Be sure to move every set intentionally with as much speed as possible.
– Brace well. Even with lighter loads we still need to move well and protect the spine.
– Score: Load of set at 76-80% (last set)
– I recommend doing the first set at 60%, the second set at 70%, and the third set at 76-80%.
MODIFICATIONS
CLEAN AND JERK
– Reduce Loading/Reps
– 1 Squat Clean + 1 Jerk
– 2 Power Cleans + 1 Jerk
– 2 Push Jerks
– Sub Dumbbells
Sweep The Leg (Time)
“Sweep The Leg”
[For Time]
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 18 Minutes
Overview: We’re climbing the rep ladder today with increasing rep rounds of each movement. Big explosive hip movements with some steady state but hard paced cardio mixed in. The trick today is to not get too carried away in the early sets knowing that the bigger sets are on the way!
– Power Cleans: Fast singles or cycled sets.
– Push Jerks: Unbroken sets throughout.
– Bike Calories: Sustainable but hard pace.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
BIKE CALORIES
– Reduce Reps
– Sub Row Calories
– Sub Ski Calories
– Athletes that are confident on this weight for both the power cleans and push jerks may choose to cycle the cleans for a faster pace on this workout.
– Those that are unsure of their ability to do the push jerks unbroken should pace their power cleans to account for this.
– Bike paces should be hard but sustainable so that when the final two rounds come around we are not completely blowing up before we get to our barbell movements.
Pre-Quarterfinals Activation (AMRAP – Rounds)
Pre-Quarterfinals Activation
On The 90 Seconds x 3 Rounds (18 Minutes Total):
0:00-1:30: 6/4 Max Effort Row Calories
1:30-3:00: 6/4 Max Effort Ski Calories
3:00-4:30: 6/4 Max Effort Echo Bike Calories
4:30-6:00: Choose One of the Following Gymnastic Movements
– 50ft Handstand Walk
– 4/3 Ring Muscle-ups
– 6 Wall-facing Handstand Push-ups
– 1 Legless Rope Climb
– Overview: Use this piece to open up the body, activate a wide range of musculature, and get a final touch on any skill movements you want to sharpen.
– Work very hard for 15-20 seconds each minute, but no more.
– Focus on breathing and bringing your heart rate down during your rest periods.
– Score: Total Rounds Completed
MODIFICATIONS
HANDSTAND WALK
– 20 Seconds of Practice
– 20 Handstand Shoulder Taps Against A Wall
– 20 Plank Shoulder Taps
– Double Dumbbell Overhead Carry
– 3 Wall Walks
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
WALL-FACING HSPU
– Reduce Reps
– Use Riser
– Regular Strict HSPU
– Kipping HSPU
– Double Dumbbell Strict Press
– Pike Push-Ups
– Push-Ups
LEGLESS ROPE CLIMBS
– Reduce Height
– Regular Rope Climb
– Lay to Stand Climb
– 5 Hanging Rope Pull-ups = 1 Rope
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
– Your choice each round on which gymnastic movement you want to complete. You can change it each round or keep it the same across.
QF Mobility (No Measure)
Mobility
For 10-15 Minutes:
– Hold Active Stretches (Sampson, Spiderman Reach, On The Wall Pike Straddle, Knees In, Couch Cobra…)
– Foam Roll
– Do A Recovery Bike
*Assess the body and do what feels right to walk out of the gym refreshed and excited to compete tomorrow.