CrossFit – Wed, Jun 5

CrossFit Evergreen – CrossFit

CFE INSPIRE

@Vimeo(https://vimeo.com/819891532)

Practice

Power Clean (Power Clean

Max Repetitions of Power Cleans @ 85%

* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
)

– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our max rep set there.

– Reps must be unbroken, meaning we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.

– Score: Load used for max rep set. Log reps completed in your workout notes section.

MODIFICATIONS

– Sub Hang Power Cleans

– Sub Dumbbells/Kettlebells

Running On Empty (Time)

“Running On Empty”

8 Rounds For Time:

5 Power Cleans MRx:95/45, Rx:115/75, Rx+:135/95

30 Double Unders

100 Meter Run

Time Cap: 18 Minutes

– Overview: Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!

– Power Cleans: Challenging weight today, most will be in fast singles. If we get to the last 2 rounds and have some energy, cycle your reps there.

– Double Unders: :30 or less at the rope. Ideally, unbroken sets.

– Run: About :40 or less.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes that are confident in their barbell cycling at this weight should try to hold on to unbroken sets today. Others may opt for fast singles on the barbell, but we should not be getting held up for long either way.

– Double unders are there to spike our heart rate and the run may be an opportunity for some to recover their breathing before they get back to their barbell. Some may choose to push their pace on the doubles and the run today.

– Goal is to be continuously working and not get slowed down too much by any of these 3 movements, but the barbell weight should remain challenging today.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

– Heavy Russian Kettlebell Swing

DOUBLE UNDERS

– Reduce Reps

– :30 Time Cap

– 45 Single Unders

– Plate Hops

– 30 Reps of Singles & Doubles (Mix of Both)

– :30 Time On Any Machine

100M RUN

– Reduce Distance

– :30 Time Cap

– 125m Row

– 100/80m Ski

– 200/175m Bike

– 75m Air Run