CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

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Push Jerk

Push Jerk

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

– On 3.8.22 we built to a heavy set of 10 (score linked).

– We can use our heavy 10 as a reference point for our heavy 5.

– All sets will come from a rack.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 5 and drop set weights.

Prep

– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.

Modifications

– Sub Dumbbells

“Feel The Rhythym” (Time)

“Feel The Rhythm”

27-21-15-9:

Calorie Row

Push Jerks

MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Threshold

– Row: Athletes should be able to row 800 cals per hour or above in order to complete the calories as written. Athletes holding below this pace should modify to 21-15-9-6 calories.

– Push Jerks: Performed in 3 sets or less each round. Loading should be between 40-60% of your 1RM push jerk.

– Score: Total time.

– Pace the row in a way that will allow for big sets of push jerks.

– Push your sets of push jerks today. Aim to hold on longer than you want to.

Prep

7 Cal Row

7 Push Jerks

Modifications

27 | 21 | 15 | 9 CALORIE ROW

– Reduce Cals

– 27 | 21 | 15 | 9 Cal Bike Erg

– 21 | 15 | 9 | 6 Cal Row

– 21 | 15 | 9 | 6 Cal Assault or Echo Bike

– 21 | 15 | 9 | 6 Cal Ski

– 400 | 300 | 200 | 100m Run

PUSH JERKS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

Handstand Pish Up Pratcice (No Measure)

Handstand Push-up Practice

5-10 Minutes Of Practice
– Pure practice session here. Looking for quality over quantity.

– Score: Mark completed.

– Use 1-2 AbMats

– HSPU Negatives

– Box Push-Ups

– Hand-Release Push-Ups