CrossFit Evergreen – CrossFit
CFE INSPIRE
“The past is not predictive of the future.”
A short story to share.
Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.
Out of a near 1600, he scores 1480.
Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.
From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.
And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.
People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.
Jerk Complex (Weight)
Jerk Complex
Build to Heavy Complex:
3 Push Press
2 Push Jerks
1 Split Jerk
– Barbell should come from a rack.
– All reps should be performed unbroken.
– Score: Enter heaviest successful complex.
Warm Up
20s Hang From Pull-up Bar
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Split Jerks
At A Light Weight:
3 Push Presses + 2 Push Jerks + 1 Split Jerk
Keep Loading Up Weight & Hit 1Push Press + 1 Push Jerk + 1 Split Jerk Each Time You Make A Weight Jump.
Gwednesday (Time)
“Gwendnesday”
For Time:
1,000/900 Meter Row
Into…
15-12-9 Clean & Jerks MRx: 95/55, Rx: 115/75, Rx+: 135/95
30-24-18 Box Jump Overs (24″/20″)
*Every Break: 200 Meter Row
*Time Cap: 15 Minutes
– Conditioning Category: Threshold. Athlete should aim to move at their maximal sustainable pace.
– 1,000/900m Row: Should be completed in less than 5:00.
– Clean & Jerks: The clean and jerks must be completed unbroken. If you break, you’ll need to row 200m before getting back to work on the clean and jerks. Loading should not exceed 60% of your 1RM clean & jerk.
– 200m Row: Should be completed in less than 1:30. You will only complete this row if you break up the barbell (not after fully completed clean & jerks sets as well).
– Box Jump Overs: Rebounding is not permitted. Athletes do not need to fully stand on top of the box.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– The main focus of this workout is the barbell.
– Let’s pace the initial row in a way that will allow you to push the second portion of the workout.
– The goal of the clean and jerks is to perform them unbroken each round. Let’s pace the box jump overs based on how we are feeling on the barbell.
– If you end up breaking on the barbell, pace the row so that you can get right back to work on the clean and jerks that follow.
Modifications
1000/900 METER ROW
– Reduce Distance
– 800/700m Ski
– 2000/1600m Bike
– 800m Run
– 600m Air Run
200 METER ROW
– Reduce Distance
– 150m Ski
– 400m Bike
– 150m Run
– 100m Air Run
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Squat Jumps
Pump Sesh (Time)
Pump Sesh
3 Rounds For Time:
2 Rope Climbs (15ft.)
15 Dumbbell Bench Press
90ft. Farmers Carry (DB Dumbbell)
MRx: 30/25, Rx: 50/35, Rx+: 70/50
– The rope climbs should take less than 1:00 to complete.
– The dumbbell bench should be performed with 2 dumbbells. Reps should be able to be completed in 3 sets or less and should take less than 1:00 to complete.
– The farmers carry should be performed with 2 dumbbells and take less than 1:00 to complete each round.
– Athletes will need to look at the clock after each round and make sure they know when to start the next round as there will be a 1 minute rest between rounds.
– Score: Total time including rest.
Modifications
ROPE CLIMBS
– Reduce Reps
– 12ft. Climb
– 5 Chin-Ups = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
DUMBBELL BENCH
– Reduce Loading/Reps
– Single Dumbbell Bench Press
– Barbell Bench Press
FARMERS CARRY
– Reduce Distance/Loading
– Sub Kettlebells
– 1:00 Suitcase Hold
– 30s Hang From Pull-Up Bar