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Components
Push Jerk
"Feel The Rhythym"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
03/29/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (23/17)
Workout
03/29/2022
“I was complaining I had no shoes, until I met a man who had no feet.” - Confucius A short story to share. A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away. As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers. As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave. The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house. At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have. Never whine, never complain, never make excuses.
Push Jerk
Push Jerk
Push Jerk
Build to Heavy Set of 5
Then...
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
- On 3.8.22 we built to a heavy set of 10 (score linked).
- We can use our heavy 10 as a reference point for our heavy 5.
- All sets will come from a rack.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 5 and drop set weights.
Prep
- Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
- Sub Dumbbells
"Feel The Rhythym" (Time)
"Feel The Rhythm"
27-21-15-9:
Calorie Row
Push Jerks
MRx: 95/55, Rx: 115/75, Rx+: 135/95
- Conditioning Category: Threshold
- Row: Athletes should be able to row 800 cals per hour or above in order to complete the calories as written. Athletes holding below this pace should modify to 21-15-9-6 calories.
- Push Jerks: Performed in 3 sets or less each round. Loading should be between 40-60% of your 1RM push jerk.
- Score: Total time.
- Pace the row in a way that will allow for big sets of push jerks.
- Push your sets of push jerks today. Aim to hold on longer than you want to.
Prep
7 Cal Row
7 Push Jerks
Modifications
27 | 21 | 15 | 9 CALORIE ROW
- Reduce Cals
- 27 | 21 | 15 | 9 Cal Bike Erg
- 21 | 15 | 9 | 6 Cal Row
- 21 | 15 | 9 | 6 Cal Assault or Echo Bike
- 21 | 15 | 9 | 6 Cal Ski
- 400 | 300 | 200 | 100m Run
PUSH JERKS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells
Handstand Pish Up Pratcice (No Measure)
Handstand Push-up Practice
5-10 Minutes Of Practice
- Pure practice session here. Looking for quality over quantity.
- Score: Mark completed.
- Use 1-2 AbMats
- HSPU Negatives
- Box Push-Ups
- Hand-Release Push-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 29, 2022
Male Clients
1
3
Pete
3:30 PM CrossFit
1 x 5 @ 210 lbs
2
John
O'Keefe
12:15 PM CrossFit
1 x 5 @ 205 lbs
2
John
Wedding
12:15 PM CrossFit
1 x 5 @ 205 lbs
3
David
Spungin
12:15 PM CrossFit
1 x 5 @ 195 lbs
205x4
4
justin
pierce
3:30 PM CrossFit
1 x 5 @ 185 lbs
5
Bryan
Dunbar
9:30 AM CrossFit
1 x 5 @ 175 lbs
5
Kevin
Gilbert
9:30 AM CrossFit
1 x 5 @ 175 lbs
6
Adam
Watts
12:15 PM CrossFit
1 x 5 @ 135 lbs
6
Dan
Meller
12:15 PM CrossFit
1 x 5 @ 135 lbs
6
Private
6:00 PM CrossFit
1 x 5 @ 135 lbs
6
Josh
Biller
6:00 AM CrossFit
1 x 5 @ 135 lbs
6
Mark
Richardson
12:15 PM CrossFit
1 x 5 @ 135 lbs
7
scott
sabina
8:30 AM Crossfit
1 x 5 @ 125 lbs
7
Steve
Mollen
6:00 AM CrossFit
1 x 5 @ 125 lbs
7
Sylvain
Thibault
6:00 PM CrossFit
1 x 5 @ 125 lbs
8
ed
roy
6:00 PM CrossFit
1 x 5 @ 120 lbs
9
John
Hays
9:30 AM CrossFit
1 x 5 @ 115 lbs
10
Rob
Bush
6:00 AM CrossFit
1 x 5 @ 110 lbs
2*55# db
11
James
Kenney
7:15 AM CrossFit
1 x 5 @ 105 lbs
push press
11
Shane
Bade
12:15 PM CrossFit
1 x 5 @ 105 lbs
12
Jim
Anderson
4:45 PM CrossFit
1 x 5 @ 95 lbs
13
Michael
Leonard
6:00 PM CrossFit
1 x 5 @ 65 lbs
13
Xavi
Gomez
3:30 PM CrossFit
1 x 5 @ 65 lbs
Female Clients
1
Christina
Griggs
6:00 PM CrossFit
1 x 5 @ 120 lbs
2
Katie
Seelhoff
3:30 PM CrossFit
1 x 5 @ 115 lbs
3
Brooke
Bemis
12:15 PM CrossFit
1 x 5 @ 105 lbs
3
Casey
Bush
9:30 AM CrossFit
1 x 5 @ 105 lbs
3
Charlotte
Vigeant
12:15 PM CrossFit
1 x 5 @ 105 lbs
3
Heather
O’Leary
12:15 PM CrossFit
1 x 5 @ 105 lbs
4
Jordan
Dunbar
8:30 AM Crossfit
1 x 5 @ 100 lbs
5
Angie
O'Keefe
6:00 AM CrossFit
1 x 5 @ 90 lbs
6
Beata
Wyatt
12:15 PM CrossFit
1 x 5 @ 85 lbs
6
Sarah
Willoughby
3:30 PM CrossFit
1 x 5 @ 85 lbs
6
Teri
Heines
4:45 PM CrossFit
1 x 5 @ 85 lbs
7
Karin
Thomsen
4:45 PM CrossFit
1 x 5 @ 75 lbs
8
Erica
Thibault
6:00 PM CrossFit
1 x 5 @ 60 lbs
8
Ruthann
Christensen
12:15 PM CrossFit
1 x 5 @ 60 lbs
9
kathy
long
7:15 AM CrossFit
1 x 5 @ 55 lbs
10
Shannon
Mahan
9:30 AM CrossFit
1 x 5 @ 50 lbs
11
Audrey
Kenney
7:15 AM CrossFit
1 x 5 @ 40 lbs
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