CrossFit Evergreen – CrossFit
CFE INSPIRE
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius
We’re drawing close to the end of 2021.
As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.
Imagine we’re sitting together in a coffee shop… and it’s the *end* of 2022. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”
Clean and Jerk (Clean & Jerk
Build To A Heavy Triple
)
– On 5.19.2023 we built to a heavy double. Reference this score if you’d like to help give you a goal weight for today.
– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.
– Reps do not need to be performed touch and go.The barbell may be dropped between each clean and jerk.
– Score: Enter heaviest successful attempt.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Split Jerks
With A Light Weight:
3 Clean & Jerks
With A Moderate Weight:
2 Clean & Jerks
…Keep making weight jumps until you are ready to attempt your heavy triple.
Modifications
– Sub Dumbbells
– Clean Only
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
( 35 Minute Cap )
”Hotshots 19″
Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory. June 30th was the date (6 rounds/30 Air Squats), 19 men were lost (19 Power Cleans), 7:40pm (7 Pull-Ups / 400m
Run).
– Air Squats: Reps should be completed in 1:15 or less.
– Power Cleans: Loading should not exceed 65% of their 1RM power clean. Reps should be completed in 1:00 or less.
– Strict Pull-Ups: Reps should be completed in 1:00 or less.
– Run: Each run should take 2:15 or less.
– Score: Total Time
– Settle into a steady pace on the air squats.
– Singles on the power cleans right from the start is a great option in this workout. Another great option is to alternate between touch and go sets and singles to help move through the cleans a little faster.
– Singles on the strict pull-ups is also a great option if these tend to break down quickly for you. Another option could be to hold on for 4-5 reps, then take a quick break, then finish out the last 2-3 reps as singles.
– Let’s find a steady pace on the 400m runs.
Modifications
AIR SQUATS
– Reduce Reps
– Squat To A Box
– Reverse Lunges
POWER CLEANS
– Reduce Loading
– Reduce Reps
– Hang Power Cleans
– Sub Dumbbells
– Sub Kettlebell Hang Power Cleans
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run