CrossFit Evergreen – CrossFit
CFE INSPIRE
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Clean Ladder (Time)
Clean Ladder
For Time:
10 Cleans @ 55%
8 Cleans @ 63%
6 Cleans @ 72%
4 Cleans @ 80%
2 Cleans @ 88%
– Athletes can complete these sets touch and go or as singles.
– Athletes can power clean or squat clean these reps.
– Use 1 bar & change weight yourself.
– This is a 3% increase from last week.
– Score: Time. You can put your own weights in the notes
WARM UP
With An Empty Bar…
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
With A Light Weight…
2 Cleans
With A Moderate Weight…
2 Cleans
Load Up To 55%
MODIFICATIONS
– Power Cleans
– Front Squats
– Sub Dumbbells
How ‘Bout Those Chieeeefs? (AMRAP – Rounds and Reps)
“How ‘Bout Those Chieeeefs?”
5 Rounds x AMRAP 4:
12 Toes to Bar
60 Double Unders
Max Rounds of “The Chief”
Rest 1 Minute Between Rounds.
[“The Chief”]:
3 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
6 Push-ups
9 Air Squats
– Overview: In this interval style workout, athletes will begin each AMRAP with 12 toes to bar and 60 double unders. In the remaining time, they will accumulate as many rounds of “The Chief” as they can. Athletes will pick up where they left off on their rounds of “The Chief” each AMRAP. For example, if you finish the first AMRAP in the middle of the push-ups, you’ll pick back up next round on the push-ups after completing the toes to bar and double unders.
– Toes To Bar: Reps should take 30s or less to complete.
– Double Unders: Reps should take 1:30 or less to complete.
– Power Cleans: Loading should not exceed 60% of your 1RM power clean. Reps should take 20s or less to complete.
– Push-Ups: Reps should take 20s or less to complete.
– Air Squats: Reps should take 20s or less to complete.
– Score: Total Rounds + Reps of “The Chief”
– Let’s try to hold on for 1-2 sets of toes to bar each round.
– Let’s also aim to complete the double unders in 1-2 sets each round.
– The power cleans in the rounds of “The Chief” can be completed as singles or touch and go sets. Choose a strategy that is going to allow for unbroken sets of push-ups.
– Let’s aim tot complete the push-ups in 1-2 sets and use the air squats as a place to catch the breath.
– Fast transitions will be key during rounds of “The Chief.”
MODIFICATIONS
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
PUSH-UPS
– Reduce Reps
– Hand Release Push-Ups
– Box Push-Ups
– Dumbbell Bench Press
AIR SQUATS
– Reduce Reps
– Reverse Lunges
– Box Step-Ups