CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t look for the third thing.” – Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

1. You did good, and,

2. You helped another.

The first positive result is that *you* did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped *another*. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Push Press (Push Press

Build To A Heavy Set of 3
)

– Barbell should be taken from a rack.

– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.

– A re-dip under the bar is not permitted.

– Score: Load

Warm Up

With An Empty Bar…

7 Push Presses

With A Light Weight…

5 Push Presses

Keep making jumps in weight (if needed) until you are ready to attempt your heavy set of 3.

Modifications

– Strict Press

– Push Jerk

– Dumbbell Push Press

Bangers & Mash (Time)

“Bangers & Mash”

7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/24 Calorie Echo Bike

5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/24 Calorie Echo Bike

3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Box: (24”/20”)

Time Cap: 18 Minutes

– Overview: Looking at a longer grind today where pacing will be key. This is a repeat from 8.24.21 with slight modifications to weights and the type of bike we will use.

– Push Press: Less than 15s to complete each round. Loading should not exceed 65% of your 1RM push press. 

– Front Squat: Less than 15s to complete each round.

– Box Jumps: Less than 15s to complete each round. Rebounding will not be permitted for long term achilles and ankle health. Athletes should stand tall on the box every rep.

– Bike: Less than 2:30 to complete.

– Score: Total Time. Add 1 second for every missed rep if time capped.
– If your lungs tend to get you during workouts, let’s plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let’s try to hold on and go right from the 3rd push press right into the front squats.

– While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.

– There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.

Modifications

PUSH PRESS

– Reduce Loading

– Dumbbell Push Press

– Burpees

FRONT SQUATS

– Reduce Loading

– Dumbbell Front Squats

– 2 x Air Squats

BOX JUMPS

– Reduce Box Height

– Reduce Reps

– Squat Jumps

– 2x Double Unders

30/24 CALORIE ECHO BIKE

– Reduce Cals

– 2:30 Cap

– 30/24 Cal Assault Bike

– 38/30 Cal Bike Erg or Row

– 38/30 Cal Ski

– 20 Shuttle Runs (25ft. Out + 25ft. Back)

– 400m Run

– 300m Air Run