CrossFit Evergreen – CrossFit
CFE INSPIRE
Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.
Cleans and Box Work (Weight)
Explosiveness
4 Supersets:
2 Hang Power Snatches @ 70%
2 High Box Jumps
Rest 1-2 Minutes Between Sets
– Athletes should prioritize being as explosive as possible across all 4 supersets.
– Score: Weight used for hang power snatches. Add any other notes to your workout notes section.
WARM UP
:30 Empty barbell good mornings
5 Empty barbell behind the neck push press
5 Empty barbell snatch deadlifts
5 Empty barbell hang muscle snatches
5 Empty barbell hang power snatches
5 Low Box Jumps
6 Hang Power Snatches @ Light Weight
3 Moderate Height Box Jumps
4 Hang Power Snatches @ Moderate Weight
2 High Box Jumps
Build To 70%
MODIFICATION
HANG POWER CLEANS
– Reduce Percentage
– Sub Dumbbell
– Kettlebell Swings
HIGH BOX JUMPS
– Max Broad Jumps
– Max Height Vertical Jumps
Shadowbox (AMRAP – Rounds and Reps)
“Shadowbox”
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24″/20″)
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24″/20″)
…
Add 1 Barbell Rep Each Round
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.
– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.
– Overhead Squats: Unbroken sets.
– No rebounding box jumps.
– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.
– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.
– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.
MODIFICATION
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Power Cleans
– Kettlebell Swings
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– Goblet Squats
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– Reverse Lunges
Accessory WallBall Sit-Ups and Rope Climbs (AMRAP – Reps)
Accessory
4 Rounds:
10 WallBall Sit-Ups
2 Rope Climbs
Is this time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds. Or we can also work on Ring muscle ups as your skill work.