CrossFit Evergreen – CrossFit
CFE INSPIRE
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.
Power Clean (Power Clean
Set 1: 8 Power Cleans @ 64%
Set 2: 6 Power Cleans @ 73%
Set 3: 4 Power Cleans @ 82%
Set 4: 8 Power Cleans @ 67%
Set 5: 6 Power Cleans @ 76%
Set 6: 4 Power Cleans @ 85%
Rest 1 Minute Between Sets)
– Reps should be performed touch and go.
– All cleans must be caught above parallel.
– Weights will climb, come down, then climb back up.
– Score: Enter weight used for Set 6, 4 Reps at 85%.
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:
8 Power Cleans
With A Moderate Weight:
6 Power Cleans
…Make more jumps if needed hitting 3-4 reps at a time until you reach 64%.
Modifications
– Test 1RM Power Clean
– Reduce Percentages
– Hang Power Cleans
– Sub Dumbbells
Back In The Saddle (Time)
“Back In The Saddle”
3 Rounds For Time [30 Minute Time Cap]:
800 Meter Run
50 Dumbbell Snatches MRx:30/15, Rx:40/25, —————————————Rx+:50/35
30/24 Calorie Echo Bike
Rest 3 Minutes Between Rounds.
– Overview: Athletes will push the pace each round in this 3 round triplet. The 3 minutes of rest between rounds will allow athletes to recover enough to keep hammering their pace in hopes of finishing each round a little faster than the last.
– Run: Should be completed in 4:00 or less.
– Dumbbell Snatch: 1 dumbbell should be used and athletes will alternate arms after every rep. Reps should be completed in 1:30 or less.
– Echo Bike: Should be completed in 2:30 or less.
– Score: Total time including rest.
– Let’s push the run and aim to dial back our pace for the last 100-200m to prepare for the snatches.
– The loading of the dumbbell should be light enough to switch hands on the way down as well as hold on for unbroken sets. Let’s aim for no more than 1 break on the snatches today.
– We’ll likely need about 30s to recover from the snatches so let’s aim to ramp up our speed on the bike every 30s until the bike is complete.
– During rest periods, focus on bringing the heart rate down by taking slower breaths. The more we can slow our breathing, the more our heart rate will come down.
Modifications
800 METER RUN
– Reduce Distance
– 4:00 Cap
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
DUMBBELL SNATCHES
– Reduce Loading
– 1:30 Cap
– Reduce Reps
– Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
30/24 CALORIE ECHO BIKE
– Reduce Cals
– 2:30 Cap
– 30/24 Cal Assault Bike
– 38/30 Cal Bike Erg or Row
– 30/24 Cal Ski
– 20 Shuttle Runs (25ft. Out + 25ft. Back)