CrossFit Evergreen – CrossFit
CFE INSPIRE
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.
Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 73%
Set 2: 2 Reps @ 78%
Set 3: 1 Rep @ 83%
Set 4: 2 Reps @ 73%
Set 5: 2 Reps @ 78%
Set 6: 1 Rep @ 83% )
Percentages basedoff 1RM clean and jerk
Athletes can push jerk or split jerk
– For sets 1, 2, 4, &5, complete 2 clean and jerks. Athletes can lowerthe bar between reps.
DO NOT DROP BAR
– For sets 3 &6, complete 1 clean and jerk.
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter weightused for set of 1 rep at 83%.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
2 Squat Clean &Jerks
With A Moderate Weight:
1 Squat Clean &Jerk
…Make more jumps if needed until you reach your starting weight.
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
TIME CAP 30 MIN!
– HERO WOD: Last time we completed this workout was 2.2.22. SCALE AND MODIFICATIONS CAN BE MADE!!
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Wallballs: Reps should take less than 15 seconds each round.
– HSPU: Should take less than 15 seconds each round.
– Power Cleans: This should be a heavy single but should not exceed 75% of your 1RM power clean. Rep should take less than 10 seconds each round.
– Score: Time it takes to complete the workout.
– Find a steady, sustainable pace you can hold for the entire workout.
– Aim for unbroken sets of wallballs and handstand push-ups.
– Focus on quick transitions.
– If you complete 1 round every minute, you will complete this workout under the time cap. Use the clock as a guide to help you pace.
Modifications
WALLBALLS
– Reduce Load
– Reduce Reps
– Reduce Target Height
– Sub Single DB Thrusters (Hold Dumbbell Across Chest)
HANDSTAND PUSH-UPS
– Reduce Reps
– Add Riser
– Sub Double Dumbbell Push Presses
POWER CLEANS
– Reduce Load
– Sub Dumbbells