CrossFit Evergreen – CrossFit
CFE INSPIRE
“When danger is far off we may think of our weakness; when it is near we must not forget our strength.” — Winston Churchill
Power Clean (Power Clean
On the Minute x 10 [Building In Weight]:
1 Hang Power Clean
1 Power Clean
)
– Athletes should build across their 10 working sets.
– Be sure to full deadlift your barbell before initiating your hang power clean rep.
– We can drop the barbell between the two reps but you may not rest, we are immediately following the barbell to the floor to begin the second power clean from the floor.
– Score: Heaviest successful complex.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
1 Power Clean Complex @ A Light Weight
1 Power Clean Complex @ A Moderate Weight
Build To Heavy Complex Every Minute On The Minute for 10 Rounds.
MODIFICATIONS
– Sub 2 Hang Power Cleans
– Sub 2 Power Cleans
– Sub Dumbbells/Kettlebells
Hammer (5 Rounds for time)
5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
TIME CAP 25 MIN.
– Overview: Big barbell conditioning piece today, strategizing where you will break will be key if we aren’t planning to hang onto the barbell unbroken today. With some built in rest we can take this workout as an opportunity to push the pace and sets knowing we’ll have a little bit of recovery time. Don’t be fooled by the smaller rep sets on the bar, your grip will most likely come into play today.
– Power Cleans: Unbroken sets or in fast singles.
– Front Squats: Unbroken sets or with strategic break after rep 9.
– Push Jerks: Unrboken sets.
– Pull-ups: Completed in up to 3 sets each round.
– Score: Total time to complete work including rest.
– Athletes should come into this one with a plan to get a feel for what they are getting into in the first round.
– If we are confident in our ability to hang onto this barbell straight through, we can choose to challenge ourselves here today and break the pull-ups as needed to accomplish this.
– We may choose to prioritize hanging onto the bar at the pull-ups instead, meaning we want to break the barbell work efficiently to allow our grip some breaks but keep us moving quickly through the barbell reps.
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 20 Air Squats
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
PULL-UPS
– Reduce Reps
– Jumping Pull-ups
– Banded
– Strict (Reduce Reps)
– Ring Rows
– Alternating Dumbbell Plank Rows