CrossFit Evergreen – CrossFit
CFE INSPIRE
“All progress depends on the irrational person.”
The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.
Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.
We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.
Hang Snatch (Hang Snatch
Set 1: 3 Hang Snatches @ 70%
Set 2: 2 Hang Snatches @ 76%
Set 3: 1 Hang Snatch @ 82%
Set 4: 3 Hang Snatches @ 73%
Set 5: 2 Hang Snatches @ 79%
Set 6: 1 Hang Snatch @ 85%
* Rest 1 min between sets.)
– Each set should be completed unbroken.
– These can be performed as power or squat snatches.
– Percentages are based off your 1RM squat snatch.
– Score: Enter the loading used for set 6 @ 85%.
WARM UP
5 Barbell Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats
3 High Hang Snatches
3 Hang Snatches
Build to 70%
MODIFICATION
– Reduce Percentages
– Dumbbell Hang Snatches
– Snatches (From Floor)
“Fortitude” (AMRAP – Reps)
On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
*Score Is Lowest Row + Lowest Burpee Round
– Overview: Last time we completed this workout was 12/21/22. This workout is called “Fortitide” for a reason. Being able to pick numbers to hold for both of these movements for all 15 rounds without giving in to the discomfort is going to require both mental and physical fortitude. Today, let’s lean into the discomfort and find out what we are capable of.
– Athlete Notes: Choose a number of reps you see yourself being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths. Reset the monitor every round or set screen for 1 minute intervals with undefined rest.
– Score: Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.
– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.
– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!
Modification
MAX CALORIE ROW
– Max Cals On Any Other Machine
– Max Shuttle Runs
– Max Box Jump Overs
MAX BURPEES
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Box Jump Overs