CrossFit Evergreen – CrossFit
CFE INSPIRE
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Push Jerk (Push Jerk
Build To A 1RM
– Barbell should be taken from a squat rack or lifting blocks.
– Athletes should move on after (at most) 3 failed attempts at their heavy.
– Score: Enter heaviest successful lift.
)
Warm Up
30s Belly To Wall Handstand Hold
10 Push-Ups or HSPU
30s Empty Barbell Overhead Hold
10 Empty Barbell Push Jerks
5 Push Jerks (Light Weight)
3 Push Jerks (Moderate Weight)
…Keep building hitting single reps until you have hit your heavy single for the day.
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
– Conditioning Category: High Threshold. Athletes should move at their highest maximal sustainable pace. The pace and intensity should be high but we should avoid a significant drop off in pacing in the back half of this workout.
– Thrusters: Loading should not exceed 50% of your 1RM thruster. Athletes should be able to complete all rounds in 3 sets or less.
– Score: Total time is takes to complete the workout. If capped, add 1s for every missed rep.
– Let’s make the first focus on the pace of the row. We want to be sure that our pacing doesn’t drop significantly in the back half of this workout because we were too aggressive at the start. Settle into a pace that we see ourselves holding while we are out of breath and managing leg fatigue.
– We’ll make the thrusters our second focus. While we want to try to hold on for bigger sets, we need to be mindful of how our speed here can affect our row. A quick break or 2 on the 27 and 21 may be worth it if it means you can hold your pace on the row.
Warm Up
30s Row
10 Empty Barbell Thrusters
30s Row
10 Thrusters @ Workout Weight
30s Row
Rest 3-4 Minutes Before Beginning The Workout
Mods
27-21-15-9 CALORIE ROW
– Reduce Cals
– 27-21-15-9 Cal Bike Erg
– 21-15-12-6 Cal Ski
– 21-15-12-6 Cal Assault or Echo Bike
-21-15-12-6 Cal Air Run
– 500-400-300-200m Run
THURSTERS
– Reduce Loading
– Sub Dumbbells
– Sub Wallballs