CrossFit Evergreen – CrossFit
CFE INSPIRE
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.
Power Clean (Power Clean
Build To A Heavy Set of 3
)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– Score: Load
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 are ready to attempt your heavy set of 3.
Modifications
– Hang Power Cleans
– Sub Dumbbells
Double Agent (Time)
“Double Agent”
3 Rounds For Time:
500/400 Meter Row
30-20-10 Power Cleans
100 Double Unders
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 18 Minutes
– Overview: In this grippy 3 round triplet, athletes will be be challenged by bigger sets on the barbell and the jump rope. Let’s see who can go unbroken on the cleans and double unders in the last round!
– Row: Less than 2:10 to complete each round.
– Power Cleans: Loading should not exceed 65% of your 1RM power clean. The 30 cleans should take less than 2:30 to complete.
– Double Unders: Less than 1:30 to complete each round.
– Score: Total Time. If capped, add 1s for every incomplete rep.
– Let’s make our first focus today on the barbell. Singles, small touch and go sets, big touch and go sets, or a mix of all the above works great. Let’s keep our breaks short and really try to push the pace here.
– Our next focus will be on the double unders. Let’s pay attention to our grip and shoulders. We need to stay as relaxed as possible so that we can save energy for the barbell. 1-4 sets works great here. If you break, make sure it’s only a quick shake out.
– The movement that matters the least is the rower. Let’s settle into a steady and sustainable pace here.
Modifications
500/400 METER ROW
– Reduce Meters
– 2:10 Time Cap
– 400/300m Ski
– 1000/800m Bike
– 400m Run
– 300m Air Run
POWER CLEANS
– Reduce Loading
– Reduce Reps
– Hang Power Cleans
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 1:30 Time Cap
– 1.5x Single Unders
– 50 Plate Hops
– 1:30 Effort On Any Machine