CrossFit Evergreen – CrossFit

CFE INSPIRE

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Power Clean (Power Clean

Heavy Single
)

– Clean 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:

3 Power Cleans

With A Moderate Weight:

2 Power Cleans

…Make more jumps if needed hitting 1 rep at a time until you are ready to attempt your heavy single.

Modifications

– Hang Power Clean

– Sub Dumbbells

Out On A Limb (AMRAP – Rounds and Reps)

“Out On A Limb”

AMRAP 15:
1 Round of “DT” (95/55, 115/75, 135/95 )
1-2-3..Rope Climbs (15ft.)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

– Overview: Athletes will test their grip stamina in this 15 minute workout working back and forth between the barbell and the rope.

– “DT”: Each round should take 90s or less. Loading should not exceed 65% of your 1RM push jerk.

– Rope Climbs: Each rep should take no longer than 30s to complete.

– Score: Rounds + Reps
– Let’s see if we can stick to the traditional “DT” break up strategy of 11 deads, drop, 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks. If needed, put an extra break in the hang power cleans (5-3-1) to save the grip.

– Chip away at the rope climb reps. Really try to use the legs as much as possible here.

Modifications

“DT”

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

ROPE CLIMBS

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope