CrossFit Evergreen – CrossFit
CFE INSPIRE
“I’ll either find a way, or I’ll make one.” – Hannibal
Said by a man who got elephants to climb a mountain.
Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”
If there is a single attribute that is the closest correlate to success, it may very well be grit.
Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.
It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.
Power Clean (Power Clean
Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Cleans @ 80%
Set 6: Max Rep Cleans @ 80%
Rest 1 Min. Between Sets)
– All clean sets can be completed unbroken or in singles.
-This week we’ll do a max set of power cleans at 80%
– Score: Max reps power cleans @ 80%.
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 @ 30%
With A Moderate Weight:
2 Power Cleans @ 40%
Build To 50%
MODIFICATION
– Reduce Percentages
– Hang Power Cleans
– Sub Dumbbells/Kettlebells
Threw It On The Ground (Time)
“Threw It On The Ground”
4 Rounds For Time:
30/24 Calorie Row
20 Box Jumps (24″/20″)
10 Power Cleans MRx: 115/65, Rx: 135/85, Rx+: 155/105
Time Cap: 20 Minutes
– Overview: In this 4 round triplet, athletes will be challenged to move at the same pace throughout. Can you make your last round look like your first?
– Row: Calories should take 2:20 or less to complete.
– Box Jumps: Rebounding is not permitted. Athletes should be able to complete these reps in 90s or less each round.
– Power Cleans: Moderately heavy barbell that you can complete steady singles with during the workout. Loading should not exceed 65% of your 1RM Power Clean. Reps should take 90s or less to complete.
– Score: Total time. If capped, add 1s for every incomplete rep.
– A great goal we can have in this workout is to complete each round in roughly the same amount of time.
– Let’s row at a steady pace here. We’re looking to hold about 15/12 cals per minute. Use this as a guide for pacing out the 30/24 cals.
– Let’s also settle into a steady pace on the box jumps. No need to rush here but if feeling good, we can try to push the pace here a bit.
– On the barbell, quick singles, small sets, or even 1-2 sets are all possible options. Let’s choose the strategy that allows us to stay moving.
MODIFICATION
30/24 CALORIE ROW
– Reduce Cals
– 30/24 Cal Bike Erg
– 24/20 Cal Echo or Assault Bike
– 24/20 Cal Ski
– 400m Run
– 300m Air Run
BOX JUMPS
– Reduce Box Height
– Reduce Reps
– Box Step-Ups
– 30 Squat Jumps
– 20 Reverse Lunges
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells