CrossFit Evergreen – CrossFit

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

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Power Clean

Power Clean

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

– On 3.14.22 we built to a heavy set of 5. If you logged a score, click on the clock icon attached to the score bar to view your history.

– We can use our heavy 5 as a reference point for our heavy 3.

– Athletes must hold onto the bar for all 3 reps.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 3 and drop set weights.

Prep

– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.

Modifications

– Sub Dumbbells

“Burnin’ Rubber” (Time)

“Burnin’ Rubber”

For Time:

15 Hang Power Cleans

1.5 KM Bike Erg

12 Hang Power Cleans

1.2 KM Bike Erg

9 Hang Power Cleans

.9 KM Bike Erg

Barbell: MRx: 95/65, Rx: 115/85, Rx+: 155/105
– Conditioning Category: Grindy Threshold

– Hang Power Cleans: Loading should not exceed 70% of your 1RM Power Clean. 15-12-9 reps completed in no more than 3 sets each.

– Bike: Athletes should be able to hold 800 cals per hour or faster in order to complete the meters as prescribed. If needed, scale to 1,200-900-600m.

– Score: Total Time.

– Aim for big sets on the barbell. Try pausing in the front rack if you need to catch your breath vs. dropping the bar. 1-3 sets is the goal.

– Use the first 10-30 second of each bike to allow the legs to come back a bit before ramping up the speed to your steady workout pace.

Modifications

HANG POWER CLEANS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

1,500m-1,200m-900m BIKE ERG

– 1,500m-1,200m-900m Assault or Echo Bike

– 1,200m-900m-600m Bike (Reduced Meters)

– 750m-600m-450m Row

– 600m-500m-400m Ski or Run