CrossFit Evergreen – CrossFit
CFE INSPIRE
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Shoulder Press (On the 3:00 x 3 Sets:
2 Strict Press
*Start First Working Set at 82% & Build To Heavy)
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
Back Up Terry (AMRAP – Rounds and Reps)
Option B: “Back Up Terry”
AMRAP 12:
8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges*
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges*
40 Double Unders
Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35
*Hold 1 Dumbbell Across The Shoulders In Both Hands
– Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
– Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
– Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
– Double Unders: Should be completed in 1 minute or less.
– Score: Rounds + Reps
– Let’s aim to hold onto the dumbbell until all dumbbell reps have been completed.
– If we end up needing a break, let’s only take it after a full set of lunges have been completed (8 Push Jerks + 8 Lunges, then rest).
– Before we decide to break on the dumbbell, let’s add a break in on the jump rope. These breaks will be much quicker than breaks on the dumbbell and will save us lots of time.
MODIFICATION
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Kettlebell
DUMBBELL STEP BACK LUNGES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
– Sub Kettlebells
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– 30 Plate Hops
– 40 Reps of Singles & Doubles (Mix of Both)
– 40s On Any Machine
Cool Down (No Measure)
Standing Forward Bend on box w/kettlebell
Calf Stretch on box
Pigeon on box
Cat/Cow
Wrist Stretches
Lacrosse ball shoulder blade floss
Laying Down Knees To Side Stretch arms to T Seated
Neck Stretches
Shoulder Rolls/Shrugs