CrossFit Evergreen – CrossFit
CFE INSPIRE
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Push Jerk (Push Jerk
10 Sets:
2 Push Jerks @ 82% and Build
Rest 1 Minute Between Sets.
)
– Ideally, athletes should use the same weight across.
– Barbell should be taken from a rack.
– Both reps should be completed before re-racking the bar.Athletes can pause in the front rack position between reps if needed.
– Score: Score will be the lightest weightto incentivize athletes to use the same weight across.
WARM UP
20s Handstand Hold
20s Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses
5 Empty Barbell Push Jerks
2 Push Jerks @ Light Weight
2 Push Jerks @ Moderate Weight
…Keep climbing to 82% if needed.
Gainesville (Time)
“Gainesville”
For Time (15 Minute Cap):
600 Meter Run
3 Rounds of “Cindy”
15 Push Jerks MRx: 95/55, Rx: 135/85, Rx+: 185/135
3 Rounds of “Cindy”
600 Meter Run
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
– Feel: Athletes should feel they are able to push the runs and rounds of “Cindy” but will feel challenged by the heavy push jerks in the middle.
– Run: Each run should take less than 4:00.
– “Cindy”: Each round of “Cindy” should take less than 1:00.
– Push Jerks: The loading on the barbell should not exceed 70% of your 1RM push jerk. The barbell should be taken from the floor. Reps should take less than 2:00 to complete.
– Score: Total time it takes to complete the workout. If capped, add 1s for each incomplete rep. Every 100m = 1 Rep.
– Let’s try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of “Cindy.”
– Let’s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of “Cindy.”
– The push jerks are going to feel like a bit of a grind. Let’s see if we can grind these out in 3 sets or less.
– The push-ups on the second 3 rounds of “Cindy” are going to feel slightly more challenging. Taking a quick break or 2 may be needed while the arms are feeling fatigued from the push jerks.
– There is nothing left after the second run so let’s push right through to the finish.
MODIFICATIONS
600 METER RUN
– Reduce Distance
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
PULL-UPS
– Reduce Reps
– Strict Pull-Ups
– Banded Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells
WallBall Conditioning (Time)
Wallball Conditioning
3 Rounds For Time:
200 Meter Ski Erg
40-30-20 Wallballs MRx: 14/10, Rx: 20/14
– The goal in this workout is to complete the wallballs in as little sets as possible.
– Athletes should be able to complete big sets on the ball. If needed, reduce the reps or the loading of the ball.
– Score: Total time it takes to complete the workout.
MODIFICATIONS
200 METER SKI
– Reduce Distance
– 250m Row
– .5 KMBike
– 200m Run
WALLBALLS
– Reduce Reps/Loading
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Air Squats