CrossFit Evergreen – CrossFit
CFE INSPIRE
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise.
The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.
Disciplined intention is everything. And we just need to start it.
Jackie Open Style (Time)
“Jackie”
In A 15 Minute Window…
For Time:
1,000 Meter Row
50 Thrusters 45 / 35 lb
30 Pull-ups
In Time Remaining:
Heavy Set of 5 Front Squats
*From The Floor
– Conditioning Category: Sprinty Threshold + Lift. Athletes will move at the highest end of their maximal sustainable pace in part 1. After, they’ll hit a heavy lift.
– Row: Should be completed in less than 4:30.
– Thrusters: Should be completed in less than 4:00. Loading should not exceed 40% of your 1RM thruster.
– Pull-Ups: Should be completed in less than 3:00.
– Front Squat: As soon as you finish “Jackie,” you’ll begin building to your heavy set of 5. The same bar you use for the workout will be the bar you load for the lift. You MAY squat clean and count it as your first front squat rep. Log this score on the next screen.
– Score: Total time it takes to complete the workout. Log your front squat on the next screen.
– The last time we did “Jackie” was 11/12/2018.
– This workout is more of a sprint than it may appear.
– We should aim to row at a pace that is slightly outside our comfort zone but this pacing should not significantly impact our thrusters.
– With an empty bar for the thrusters, let’s aim for BIG sets here. We can aim for 1-3 sets here.
– The pull-ups will come down to your capacity but let’s choose the strategy that allows us to rest the least amount of time. Sets of 3, sets of 5, 8-8-7-7, and 18-12, are all potential options.
– When you finish “Jackie” the legs and the lungs are going to be tired (naturally). Let’s give ourselves 30s or so to recover and get our bar loaded. Having an “easy” lift, and “solid” lift, and a “reach” lift makes it simple to know what to load on the bar. If you are short on time just get what you can!
Warm Up
30s Row
5 Thrusters
3 Pull-Ups
5 Light Front Squats
3 Moderate Front Squats
2 Front Squats @ Opening Weight
Modifications
1,000 METER ROW
– Reduce Distance
– 4:30 Time Cap
– 800m Ski
– 2000m Bike
– 800m Run
– 600m Air Run
THRUSTERS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Wallballs
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
Front Squat (Front Squat
Record Heavy Set of 5 Here
)
– Barbell taken from the floor.
– Squat cleaning the first rep will count as your first front squat.
– Score: Enter heaviest set of 5.
Mike’s BDay Bonus (AMRAP – Reps)
Bring Sally Up Push ups!
If you can keep up with the song, and Mike, you get a prize!
Strict, Mike enforced Rx standards apply!
Modifications
Knee Push Ups
Bar Push Ups
Bench Push Ups