CrossFit Evergreen – CrossFit
CFE INSPIRE
“Never confuse movement, with action” – Ernest Hemingway
Busy work is our mortal enemy.
“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”
This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?
Shoulder Press (Strict Press
On the 2:00 x 5 Sets:
2 Strict Press
*Use Same Weight Across
)
– Barbell should come from a rack.
– Reps should be performed unbroken each set.
– Athletes should aim to perform all sets at 85-90% of their 1RM
– Score: Weight Used Across
WARM UP
30s Hang From Pull-up Bar
30s Overhead Hold (Empty Bar)
10 Push-Ups
10 Strict Presses (Empty Bar)
Build To Your Working Weight
MODIFICATIONS
– Sub Dumbbells
– Reduce Percentage
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
– Overview: In this repeat open workout, athletes will be challenged to complete as close to 10 rounds as possible. Proper pacing and strategy will be key.
– Shoulder To Overhead: Strict presses, push presses, and push jerks would all be acceptable ways to get the barbell overhead. Reps should take 20s or less to complete each round. Barbell should come from the floor. Loading should not exceed 60% of your 1RM push jerk.
– Deadlifts: Reps should be completed in 30 or less. The barbell should feel light.
– Box Jumps: Reps should take 45s or less to complete each round.
– Score: Rounds + Reps
– Aim to complete the push jerks unbroken each round.
– Aim to complete the deadlifts in 1-2 sets each round.
– Use the box jumps as a place to recover as well as a pacer.
– There will be lots of transitions in this workout. Plan to move with urgency from movement to movement.
MODIFICATIONS
SHOULDER TO OVERHEAD
– Reduce Reps/Loading
– Sub Dumbbells/Kettlebells
– Push-Ups
– HSPU
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
BOX JUMPS
– Reduce Box Height
– Box Step-Ups
– 1.5 x Squat Jumps
Pistol Flip Grunt Work (Checkmark)
3 Rounds:
8 – Pistols (air squats) (4 Per Leg)
16 – GHD (AbMat Sit-Ups)
24’ – Handstand Walk Practice (1:00 practice or HS Hold)