CrossFit Evergreen – CrossFit

CFE INSPIRE

“Never confuse movement, with action” – Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Squat Clean and Jerk (Squat Clean & Jerk


On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 71%
Set 2: 2 Reps @ 76%
Set 3: 1 Rep @ 81%
Set 4: 1 Rep @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Clean &)

* All percentages are Based off your 1 Rep Max Clean and Jerk

– For sets 1 &2, complete 2 clean and jerks. Athletes can drop the bar between reps.

– For sets 3, 4, 5 &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 weight used for1Rep Max at 86%

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.

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
– This is a repeat from 3.12.21.

– Conditioning Category: Threshold. Athlete should move at their maximal sustainable pace.

– Wall Walks: Athletes should follow the standards from the 2021 CrossFit Open on the wall walks. See video below for setup.

– Double Unders: If you have less than 10 double unders unbroken when fresh, let’s bring the reps down or modify to single unders. See modifications for options.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Quick feet down off the wall once both hands have hit the first tape to meet the standard.

– In the later rounds. Relax the arms between every wall walk rep or every few reps to take the strain off the shoulders. Arms can lay flat on the ground overhead, not in a push-up position under the shoulders while you rest. Or, rest on the knees and shake out the arms.

– First step up the wall should be as high as we can reach. Doing a slight kick up can make these much easier on the arms.

– Relax the grip on the rope for the double unders and keep the hands low to help manage fatigue in the arms/shoulders.

– Fast transitions are key here.

Modifications

WALL WALK

– Reduce Reps

– Scaled Wall Walks

– Hand-Release Push-Ups

– Push-Ups

DOUBLE UNDERS

– Reduce Reps (5,10,15,20…)

– Single Unders (Same Reps)

– 1-3-6-9…Cals On Any Machine

Ski Accessory (Time)

Ski + WB Sit-Ups + Bar Muscle-up
For Time [12 Minute Cap]:

50/40 Calorie Ski Erg (BUY IN)

Directly Into…

8 Rounds:
3 WallBall Sit-Ups – MRx: 14/10, Rx: 20/14
3 Bar Muscle-ups – MRx: Burpee Pull-Ups
– The ski should take less than 5:00.

– The 8 rounds should take less than 10:00.

– Score: Total time it takes to complete the workout. If capped add 1s for every missed rep.

Modifications

50/40 CALORIE SKI

– Reduce Cals

– 50/40 Cal Echo or Assault Bike

– 60/50 Cal Row or Bike Erg

– 50 x 10m Shuttle Runs

– 40 Burpees

WALLBALL Sit-Ups

– Reduce Reps

– Reduce Loading

– No Weight

– AbMat SitUps

BAR MUSCLE-UPS

– Reduce Reps

– Banded Bar MU

– Jumping Bar MU

– Burpee Pull-Ups

– Chest To Bar

– Burpee To Target