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.
Power Clean (Power Clean
Set 1: 3 Reps @ 75%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 75%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 75%
Set 6: Max Reps @ 75%
Rest 1 Minute Between Sets)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– All sets should be performed at the same weight.
– For the final set, athletes should perform a max touch and go set.
– Score: Enter reps completed in the max set.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Power Cleans
With A Moderate Weight:
3 Power Cleans
…Make more jumps if needed hitting 2 reps at a time until you reach 75%.
Modifications
– Hang Power Cleans
– Sub Dumbbells
Gut Reaction (5 Rounds for calories)
“Gut Reaction”
5 Rounds x AMRAP 3:
-30 AbMat Sit-ups
-15 Deadlifts MRx: 115/75, Rx: 155/105,
Rx+: 185/135
-Max Calorie Echo Bike
Rest 2 Minutes Between Rounds.
– Overview: In this grindy interval piece, athletes should aim to move at their threshold pace. If we do this correctly, we’ll have the same amount of time on the bike each round and be able to complete roughly the same amount of calories each round.
– AbMat Sit-Ups: Reps should be completed in 90s or less.
– Deadlift: Reps should be completed in 1-2 sets in less than 45s.
– Echo Bike: Athletes should have at least 45s on the bike each round.
– Score: Enter calories accumulated within each round. The overall score will be the sum total.
– Athletes should aim to push the pace on the Sit-Upstoday.
– Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.
– Ramp up the pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.
Modifications
ABMAT SIT-UPS
– Reduce Reps
– Crunches
DEADLIFTS
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
MAX CALORIE ECHO BIKE
– Max Calories On Any Machine
– Max Shuttle Runs
– Max Calorie Air Run