CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
We sprint into the water.
Clean Complex 2023 (Weight)
Clean Complex
[On the 3:00 x 4 Rounds]:
2 Unbroken Sets [6 Total Reps]:
1 High Hang Clean
1 Hang Clean
1 Clean
– 2 Unbroken Sets = 1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 High Hang Clean + 1 Hang Clean + 1 Clean
– On 10/21 we did 3 unbroken sets of this complex. Aim to increase loading from that piece. If you did not do that piece, aim to start around 45-50% of your 1RM clean.
– These can be performed as squat cleans or power cleans.
– Score: Heaviest Load
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
3 High Hang Cleans
3 Hang Cleans
3 Cleans
With A Light Weight:
1 High Hang Clean
1 Hang Clean
1 Clean
With A Moderate Weight:
1 High Hang Clean
1 Hang Clean
1 Clean
Build To Opening Weight
MODIFICATION
– Remove Unbroken Rule
– Reduce Reps (1 Unbroken Set)
– Sub Dumbbells
The Nice List (Time)
“The Nice List”
2 Rounds For Time:
1,200/1,000 Meter Bike Erg
25 Power Cleans MRx: 75/45, Rx: 95/65, Rx+: 115/85
1,200/1,000 Meter Bike Erg
25 Push Jerks MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 20 Minutes
– Overview: In this 2 round workout, athletes will work on their barbell cycling under fatigue. The goal here is to cycle the cleans in 2-4 sets and to cycle the push jerks in 1-3 sets.
– Bike: Each bike should be completed in 2:30 or less.
– Barbell: Light-moderate barbell weight that allows athletes to complete each set of 25 reps (of each movement) in 2 minutes or less. Loading should not exceed 65% of your 1RM push jerk.
– Score: Total Time. If capped, add 1s for every incomplete rep.
– Let’s pace the bike in a way that is going to allow us to push the barbell. It is better to go a little slower here if it means we can get through the barbell reps a little faster.
– Something like 15-10, 10-8-7, or 8-7-5-5 are some possible options for the cleans. We really want to try and hold onto the barbell today and cycle some sets vs. going right for singles.
– Something like 25 unbroken, 15-10, or 10-8-7 are some possible options on the jerks. Out of the cleans and the jerks, the jerks would be the movement we really want to try to hold on for bigger sets. Putting the bar down more just means we need to do more cleans to pick it back up.
MODIFICATION
1,200/1,000 METER BIKE ERG
– Reduce Distance
– 2:30 Time Cap
– 600/500m Row
– 500/400m Ski
– 400m Run
– 300m Air Run
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU