CrossFit Evergreen – CrossFit
CFE INSPIRE
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.
Squat Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 83%
Set 4: 1 Rep @ 81%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 88%
*All Percentages Based Off 1RM Clean & J)
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on these in the coming weeks.
– Score: Enter weight used for heavy set of 1 rep at 88%
Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
To learn more about Lyla click here
– Conditioning Category: Grind. Athletes will grind through reps on the rings and the bar.
– Ring Muscle-Ups: Every round should be able to be completed in 1-3 sets.
– Clean &Jerks: Loading should not exceed 75% of your 1RM clean and jerk. See modifications for options if needed.
– Score: Total time it takes to complete the workout.
– The most common strategy we’ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.
– Let’s see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.
– This workout is a grind so just find a steady pace you can stay moving at.
Modifications
RING MUSCLE-UPS
– Reduce Reps (2-4 Reps Every Round)
– Jumping Ring Muscle-Ups
– Banded Strict Ring Muscle-Ups
– Strict Ring Dips
– Chest To Bar Pull-Ups
CLEAN &JERKS
– Reduce Loading (0.75, 0.5, or 0.25 x Bodyweight)
– Sub Dumbbells
– Sub Kettlebell Hang Clean &Jerks