CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Bench Press (Bench Press
4 Sets:
12 Bench Press @ 70% 1RM
Rest 1-2 Minutes Between Sets
)
– Barbell should be taken from a rack.
– If you don’t have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
– All sets should be performed unbroken at the same weight across.
– Score: Enter weights used for each set in notes. Overall score will be the lightest weight to incentivize athletes to stick to the given percentage.
Reboot (4 Rounds for reps)
“Reboot”
4 Rounds For Total Reps:
2 Minutes Echo Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches MRx:75/45, Rx:95/65
Round 2: Box Jump Overs (24″/20″)
Round 3: Handstand Push-ups
Round 4: Calorie Row
– Overview: In this time based workout, athletes will spend 2 minutes on the echo bike followed by 2 minutes of power snatches, box jump overs, hspu, or calories on the rower. After the 4 working minutes are complete, athletes will rest 2 minutes before beginning the next round. This will be a test to see who can stay moving and accumulate the most reps.
– Power Snatches: Loading should not exceed 55% of your 1rm power snatch. Athletes should able to complete touch and go sets throughout.
– Box Jump Overs: Athletes do not need to stand fully on top of the box.
– Handstand Push-Ups: Athletes should mark a 30 inch line that is 10 inches away from the wall. The hands should stay in contact with this line throughout. Reps can be performed with or without a kip.
– Score: Enter total reps (calories + reps) completed each round. Overall score will be the sum total.
– Aim to complete the same number of calories on the bike each round.
– Athletes can aim to bank lots of reps on the power snatches, box jump overs, and potentially the hspu. Athletes will gain the least amount of reps on the rower.
– As a starting point, athletes can aim for 20+ power snatches, 40+ box jump overs, and 24/20+ calories on the rower. The sou reps will depend on your capacity but as a starting point, we can aim for 20+ reps.
– Smaller, quick sets on the power snatches and hspu may be helpful in managing fatigue and the heart rate.
Modifications
ECHO BIKE
– Assault Bike
– Bike Erg
– Rower
– Ski Erg
– Shuttle Runs
– Air Run
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
BOX JUMP OVERS
– Reduce Box Height
– Box Jumps
– Box Step-Overs
– 2 Minutes On Any Machine
HSPU
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
CALORIE ROW
– Assault Bike
– Bike Erg
– Ski Erg
– Shuttle Runs
– Air Run