CrossFit Evergreen – CrossFit
“Give more. Give what you didn’t get. Drop the old story.” – Unknown
Self-identity is a weapon. A weapon that can be on either side of the trench.
When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.
Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.
Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.
The past does not define who we have to be today.
Be the change you want to see.
Push Jerk
Push Jerk
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.29.22 we built to a heavy set of 5 (score linked).
– We can use our heavy 5 as a reference point for our heavy 3.
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Dumbbells
“Regionals 18.5” (Time)
“Regionals 18.5”
For Time [22 Minute Cap]:
50 Dumbbell Shoulder to Overhead
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge*
50-ft. Left Arm Dumbbell Overhead Lunge*
Dumbbells: MRx: 30/15, Rx:40/25
*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack.
– Conditioning Category: Grind
– Dumbbell S2OH: Performed in 3:00 or less with 2 dumbbells. Can be strict press, push press or push jerk.
– Toes To Bar: Performed in 3:00 or less.
– Echo Bike: Performed in 5:00 or less.
– Dumbbell Box Step-Overs: Performed in 5:00 or less.
– 50ft. Lunge: Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. Each lunge performed in 2:00 or less.
– Score: Total time. If capped add 1 second for every missed rep. (25ft. = 1 rep)
– Aim to complete the dumbbell shoulder to overhead in 2-5 quick sets. We want to avoid any grindy reps to save the shoulders for the rest of the workout.
– Aim to complete the toes to bar in 2-10 sets. This is a big range of rep schemes so when choosing your break up strategy, choose the options that allows for the least amount of rest between sets.
– Find a steady pace on the echo bike. Make a calorie goal per minute to help you stay on track with your pace.
– The dumbbell box step overs will be the grindy part of this workout. We should aim to move quickly with the dumbbells in hand and avoid any extra steps wherever possible. Quick sets, quick rest.
– Aim for unbroken efforts on the lunges if it’s there. If not, take one quick break at halfway.
Prep
5 Dumbbell Shoulder to Overhead
5 Toes to Bar
5 Calorie Echo Bike
5 Dumbbell Box Step-Overs
10-ft. Right Arm Dumbbell Overhead Lunge
10-ft. Left Arm Dumbbell Overhead Lunge
Modifications
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Reps/Loading
– Barbell Shoulder To Overhead
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 75 Sit-Ups
50 CALORIE ECHO BIKE
– Reduce Calories
– 50 Cal Assault Bike, Air Run, or Ski
– 60 Cal Bike Erg or Row
– 800m Run
– 50 x 10m Shuttle Runs
DUMBBELL BOX STEP-OVERS
– Reduce Reps, Loading, or Box Height
– Single Dumbbell Box Step-Overs
– 60 Double Dumbbell Step-Back Lunges
50-FT. DUMBBELL OVERHEAD LUNGE
– Reduce Distance/Loading
– Barbell O