CrossFit Evergreen – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

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Push Jerk

Push Jerk

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

– This heavy 10 is based on feel for the day.

– Barbell taken from a rack.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 10 and drop set weights.

Prep

– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.

Modifications

– Sub Dumbbells

“Downfall” (Time)

“Downfall”

For Time:

100 Double Unders

80/60 Calorie Echo Bike

60 Box Jump Overs (24″/20″)

40 Double Dumbbell Push Jerks

200 Meter Farmer’s Carry

DB-Mrx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold

– Double Unders: Less than 2:00.

– Bike: Less than 8:00.

– Box Jump Overs: Less than 3:00.

– DB Push Jerks: Must be a jerk. Less than 3:00.

– Farmer’s Carry: Less than 3:00.

– Score: Total time.

– Aim for unbroken double unders or quick sets of 25-50 reps.

– Harder effort on the bike. We can lose a good bit of time if we just cruise through.

– Steady pace on the box jump overs.

– Aim for sets of 7 or more on the push jerks.

– Fast bursts on the farmers carries.

Prep

10 Double Unders

8 Calorie Echo Bike

6 Box Jump Overs

4 Double Dumbbell Push Jerks

20 Meter Farmer’s Carry

Modifications

100 DOUBLE UNDERS

– Reduce Reps

– 2:00 Time Cap

– 150 Single Unders

80/60 CALORIE ECHO BIKE

– Reduce Calories

– 80/60 Cal Assault Bike, Air Run, or Ski

– 100/80 Cal Bike Erg or Row

– 80 x 10m Shuttle Runs

– 60 Burpees

BOX JUMP OVERS

– Reduce Box Height

– Reduce Reps

– Box Step-Overs

– Broad Jumps

DUMBBELL PUSH JERKS

– Reduce Reps

– Reduce Loading

– Double Dumbbell Push Presses

200 METER FARMER’S CARRY

– Reduce Distance

– Reduce Loading

– Sub 2:00 Double DB Suitcase Hold