CrossFit Evergreen – CrossFit
CFE INSPIRE
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Clean and Jerk (Hang Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
*All Percentages Based Off 1RM Cle)
SQUAT CLEANS AND SPLIT JERKS ON THIS MOVEMENT
– For sets 1 &2, complete 3 hang clean and jerks. Athletes should hold onto the bar for all 3 reps without dropping between.
– For set 3, complete 2 hang clean and jerks. Athletes should hold onto the bar for both reps without dropping between.
– For sets 4,5 &6, complete 1 hang clean and jerk.
– Athletes have a chance to choose their weight for the final set. If you miss, you can take a maximum of 3 attempts at that final bar.
– Score: Heaviest single
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
2 Hang Squat Clean & Jerks
With A Moderate Weight:
1 Hang Squat Clean & Jerk
…Make more jumps if needed until you reach your starting weight.
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace while grinding through big sets and reps of these movements.
– Row: 4-5 minutes
– Toes To Bar: 3-5 minutes
– Wallballs: 2-4 minutes
– Power Cleans: 2-3 minutes. Loading should not exceed 65% of your 1RM power clean.
– Ring Muscle-Ups: 2-5 minutes
– Score: Rounds + Reps
– Use the row as a “buy-in.”
– Break the toes to bar into sets of 3 or more.
– Break the wallballs into sets of 8 or more.
– Perform the power cleans in singles or small sets.
– Chip away at the RMU and try to stay moving.
– Be aware the finishing 1 round will be challenging for most.
Warm Up
6 Calorie Row
5 Toes to Bar
4 Wallballs (Light)
3 Power Cleans (Light)
2 Ring Pull-Ups + 2 Ring Dips
6 Calorie Row
5 Toes to Bar
4 Wallballs (Workout Weight)
3 Power Cleans (Workout Weight)
2 Ring Muscle-Ups
Modifications
60 CALORIE ROW
– Reduce Calories
– 60 Calorie Bike Erg
– 45 Calorie Ski/Assault Bike/Echo Bike/Air Run
– 800m Run
– 60 Burpees
TOES TO BAR
– Reduce Reps
– 50 Knees To Chest
– 50 Medball Overhead Sit-Ups
– 50 V-Ups
WALLBALLS
– Reduce Loading
– Single Dumbbell Thrusters
POWER CLEANS
– Reduce Loading
– Sub Dumbbells
RING MUSCLE-UPS
– Reduce Reps
– 10 Strict Ring Muscle-Ups
– 1 Ring or Bar Pull-Up + 1 Ring Dip = 1 RMU
– 20 Double Dumbbell Devil Presses