CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Barbell Floor Press (Weight)
Barbell Floor Press
On the 1:30 x 7 Sets:
2 Barbell Floor Press
*Build In Weight
*Score Heaviest Set
– Athletes should prioritize quality movement for each set while building in weight.
– Score: Heaviest successful weight.
WARM UP
:30 Plank Scap Push-ups
:30 Plank Shoulder Taps
3 x :05 Descent Push-up Negatives
6 Empty Barbell Floor Press
Build To Starting Weight
MODIFICATION
– Sub Dumbbells
Public Property (Time)
“Public Property”
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Hang Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95
10 Front Squats MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 25 Minutes
– Overview: Today’s piece is a longer bike set with some big sets on the barbell, making it a heavy leg emphasis with some heavy breathing. Athletes will need to balance their paces on each to allow for quick transition from one movement to the next.
– Bike: 2 minutes or less.
– Hang Power Cleans: 30 seconds or less in 1-2 sets.
– Athletes cannot hang squat clean into first front squat rep, completely stand up final power clean before initiating your front squats.
– Front Squats: 1 minute or less. Light to moderate front squat weight in unbroken sets.
– Score: Total time to complete work.
– Athletes may choose to break at 9 reps on the hang power cleans in order to take a quick break and use their 10th hang power clean to get themselves set for their unbroken 10 front squats.
– Attempt to control breath rate on the bike to allow for quicker transition to the barbell each round.
– A lower damper on the bike at an 80+ RPM pace will help to reduce some leg fatigue for the front squats.
MODIFICATION
30/24 CALORIE BIKE
– Reduce Reps
– 2:00 Time Cap
– 30/24 Calorie Row
– 25/20 Calorie Ski
– 400m Run
– 300m Air Run
HANG POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– 20 Air Squats