CrossFit Evergreen – CrossFit

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

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Strict Press

https://www.youtube.com/watch?v=rgbOP1pBQyc

All Percentages Based Off 1RM Strict Press

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 8 unbroken strict presses from a rack. For the final set, complete 8 or more unbroken strict presses. This is essentially a “near max set.” Leave 2-3 reps in the tank.

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 8+

Prep

2-3 warmup sets to 65%

Modifications

STRICT PRESS

– Sub Dumbbells

“You Up?” (AMRAP – Rounds and Reps)

AMRAP 10:

1 Burpee Box Jump

1 Push Jerk

2 Burpee Box Jumps

2 Push Jerks

3 Burpee Box Jumps

3 Push Jerks

…

Add 1 Rep Per Round

Box: MRx: Burpee Step Up 24″/20″ Rx: burpee box jumps 24/20

Barbell: MRx: 85/55, Rx: 95/65, Rx+: 115/85
CONDITIONING CATEGORY: Threshold

BURPEE BOX JUMPS: Stand fully at the top. Jump or step down.

PUSH JERKS: Unbroken sets for the majority of the workout. Bar taken from the ground.

SCORE: Rounds + Reps. If you complete the round of 10’s and get 3 burpee box jumps in the 11’s, your score would be 10+3.

STRATEGY

– Steady pace on the burpee box jumps.

– Unbroken sets for as long as possible on the push jerks.

– Fast transitions.

Prep

2 Rounds:

2 Burpee Box Jumps

2 Push Jerks

Modifications

BURPEE BOX JUMPS

– Reduce Box Height

– Burpees Box Step-Up

– Burpees To Target

PUSH JERKS

– Reduce Load

– Sub Dumbbell(s)

Skill

3 Sets For Quality:

5 Kipping Handstand Push-ups

300 Meter Ski Erg

1 Minute Handstand Walk Practice

INTENTION: Getting some touches on a few different skills. This is not for time to keep the focus on moving well.

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