CrossFit Evergreen – CrossFit
CFE INSPIRE
“You are what you do, not what you say you’ll do”. – C.G. Jung
With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.
“I can’t hear what you’re saying, because your actions speak so loudly.”
When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?
Clean (Clean
Heavy Set of 20
* Add A Little Weight If Repeating
* If First Time, Aim For ~50-55% 1RM
)
– These are intended to be squat cleans.
– Reps for the set of 20 should be touch and go.
– Athletes can pause in the front rack or at the hips, but bar cannot rest on the floor at any point.
– Score: Load
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans
With A Light Weight:
8 Power Cleans
With A Moderate Weight:
5 Power Cleans
In Sets of 3-8 Reps, Build To 20 Rep Weight or 50% If First Attempt.
MODIFICATION
– Hang Power Cleans
– Sub Dumbbells
Ungraceful (AMRAP – Reps)
“Ungraceful”
On the Minute x 10:
30 Double Unders
Max Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Overview: This workout is a play on Grace with some jump rope mixed in to spike that heart-rate. Getting at least 3 clean and jerks per rounds puts you in the 30+ rep volume by the end of this piece.
– Double Unders: No longer than 30 seconds.
– Clean and Jerks: At least 30 seconds of time at the barbell each minute.
– Choose moderate weight that you can do for steady singles throughout the workout under fatigue.
– Should be able to get at least 3 clean and jerks per round.
– Score: Total clean and jerks completed.
– Athletes should choose a pace on the barbell for steady singles to achieve at least 3 reps per minute.
– Athletes may try to catch their breath after hitting their goal reps and giving themselves a :05-:10 transition to their jump rope for next round of double unders.
MODIFICATION
CLEAN AND JERK
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Dumbbells
– Kettlebell Swing
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30 Plate Hops
– 30 Reps of Singles & Doubles (Mix of Both)
– :20 Time On Any Machine
Midline Grunt Work (Checkmark)
Midline Grunt Work
3 Sets:
20 Seconds Hollow Hold
10 Seconds Rest
20 Seconds Flutter Kicks
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
20 Seconds V-Ups 10 Seconds Rest
– 1 set is complete when you’ve gone through each movement once.
– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.
– This piece is 6 minutes total.
– Score: Mark Completed