CrossFit Evergreen – CrossFit
“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous
Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.
Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous?
If kindness is contagious, we just need to start the chain.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
– Conditioning Category: Grindy Sprint
– Loading should not exceed 70% or your 1RM clean & Jerk.
– Score: Total time.
– There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.
Options To Consider:
– All singles
– Knock out a set of 10+ reps then drop to singles
– Alternate between touch and go sets of 3-5 & 3-5 singles
– Sets of 3-5
– Sets of 10
PREP
5 Reps @ Empty Barbell
5 Reps @ Light Weight
5 Reps @ Workout Weight
MODIFICATIONS
CLEAN & JERKS
– Reduce Loading
– Sub Dumbbells
Long Conditioning (Time)
Long Conditioning
Every 3 Minutes Until 200/150 Calories:
300 Meter Run
Max Calorie Row
Time Cap: 30 Minutes
– Every 3 minutes complete a 300m run followed by a max calorie row. The workout is complete when you’ve completed the 200/150 calories or when you hit the 30 minute time cap.
– You may want to record your calories each round as the monitor may turn off while you are out on the run.
– Stop rowing 10-15 seconds before the next 3 minute interval begins so you have time to record where you are at.
– Score: Total time it takes to complete the 200/150 calorie row. If capped, add 1 second for every missed calorie.
PREP
200m Easy Jog
6 Cal Row
100m Moderate Jog
3 Cal Row
MODIFICATIONS
300 METER RUN
– Reduce Distance
– 400m Row
– 300m Ski
– .8km Bike
200/150 CALORIE ROW
– Reduce Cals
– 200/150 Cal Bike Erg
– 200/150 Cal Ski, Assault Bike, Echo Bike, or Air Run