CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Power Snatch (Power Snatch
6 Unbroken Sets For Time:
5 Power Snatches @ 60%
)
– All sets should be completed at the same weight.
– Athletes must complete each set unbroken to be considered “Rx.”
– Rest as needed between sets in order to ensure unbroken sets.
– Score: Record your weight access the entire 6 sets. Total Time can be recorded in notes. THIS IS A TIMED LIFT .
WARM UP
With An Empty Barbell:
6 Snatch Grip Deadlifts
6 Snatch Grip High Pulls
6 Muscle Snatches
6 Snatch Grip Push Jerks (From Back Rack)
6 Power Snatches
With A Light Weight…
3 Power Snatches
With A Moderate Weight…
3 Power Snatches
Build To 60%
MODIFICATIONS
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
Deadline (5 Rounds for time)
“Deadline”
On the 4:00 x 5 Rounds:
15 Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155
1.2 / 1 KM Bike Erg
3 Rope Climbs (15ft.)
– Overview: Athletes will be challenged to push the pace each round. These windows of time will be tight for athletes so scaling appropriately will be key so that there is at least 15s between rounds.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 30s or less.
– Bike: Should be completed in 2:15 or less.
– Rope Climbs: Should be completed in 1:00 or less.
– Score: Enter how long each round takes. Overall score will be the slowest round.
– Athletes should aim to complete the deadlifts in unbroken sets each round.
– Athletes will need to push the pace on the bike in order to finish in 2:15 or less. Aim to hold 80 RPM at the highest damper setting possible in order to get the meters to tick away faster.
– Athletes should aim to complete a rope climb every 20s or faster.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
1,200/1,000 METER BIKE ERG
– Reduce Meters
– 2:30 Time Cap
– 30/24 Cal Echo or Assault Bike
– 600/500m Row
– 500/450m Ski
– 400m Run
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope