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Components
Push Jerk
Feel The Rhythm
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/28/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
CrossFit Kids: 10:45 AM
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):
36 (23/13)
Workout
06/28/2022
“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
- 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 in notes
Prep
- Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Mods
- Sub Dumbbells
Feel The Rhythm (Time)
"Feel The Rhythm"
27-21-15-9:
Calorie Row
Push Jerks
MRx: 95/55, Rx: 115/65, RX+: 135/85
- 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
Mods
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 28, 2022
Male Clients
1
3
Pete
4:45 PM CrossFit
1 x 5 @ 215 lbs
2
Luke
Voss
12:15 PM CrossFit
1 x 5 @ 205 lbs
3
Chris
Bowen
6:00 PM CrossFit
1 x 5 @ 185 lbs
3
Jon
LeDuc
3:30 PM CrossFit
1 x 5 @ 185 lbs
3
Spencer
Sargent
6:00 PM CrossFit
1 x 5 @ 185 lbs
4
Andrew
Salamun
4:45 PM CrossFit
1 x 5 @ 165 lbs
5
Christian
Solomine
4:45 PM CrossFit
1 x 5 @ 155 lbs
5
Rob
Bush
7:15 AM CrossFit
1 x 5 @ 155 lbs
6
Bryant
Robert
12:15 PM CrossFit
1 x 5 @ 145 lbs
135, 125
7
Adam
Watts
12:15 PM CrossFit
1 x 5 @ 135 lbs
125, 115
7
Gil
Gomez
4:45 PM CrossFit
1 x 5 @ 135 lbs
7
Mark
Richardson
12:15 PM CrossFit
1 x 5 @ 135 lbs
115, 95
8
Matthew
Emmons
7:15 AM CrossFit
1 x 5 @ 130 lbs
9
Eric
Deacon
9:30 AM CrossFit
1 x 5 @ 125 lbs
9
James
Kenney
6:00 AM CrossFit
1 x 5 @ 125 lbs
9
Kevin
Garner
3:30 PM CrossFit
1 x 5 @ 125 lbs
9
Steve
Mollen
6:00 AM CrossFit
1 x 5 @ 125 lbs
10
Darren
Reed
4:45 PM CrossFit
1 x 5 @ 115 lbs
11
Chase
Meyers
9:30 AM CrossFit
1 x 5 @ 105 lbs
12
Michael
Leonard
6:00 PM CrossFit
1 x 5 @ 95 lbs
12
Ryan
Privette
12:15 PM CrossFit
1 x 5 @ 95 lbs
13
Xavi
Gomez
4:45 PM CrossFit
1 x 5 @ 75 lbs
14
Dan
Lincoln
6:00 AM CrossFit
1 x 5 @ 50 lbs
Female Clients
1
Kim
Trupp
9:30 AM CrossFit
1 x 5 @ 115 lbs
2
Casey
Bush
9:30 AM CrossFit
1 x 5 @ 105 lbs
3
Charlotte
Vigeant
8:30 AM Crossfit
1 x 5 @ 100 lbs
4
Christina
Griggs
12:15 PM CrossFit
1 x 5 @ 95 lbs
75
4
Jordan
Dunbar
7:15 AM CrossFit
1 x 5 @ 95 lbs
4
Teri
Heines
7:15 AM CrossFit
1 x 5 @ 95 lbs
5
Zoe
Bergner
9:30 AM CrossFit
1 x 5 @ 90 lbs
6
Angie
O'Keefe
6:00 AM CrossFit
1 x 5 @ 85 lbs
6
Beata
Wyatt
12:15 PM CrossFit
1 x 5 @ 85 lbs
6
Heather
Meyers
9:30 AM CrossFit
1 x 5 @ 85 lbs
6
Katie
Seelhoff
4:45 PM CrossFit
1 x 5 @ 85 lbs
7
Karin
Thomsen
12:15 PM CrossFit
1 x 5 @ 65 lbs
7
Shannon
Mahan
9:30 AM CrossFit
1 x 5 @ 65 lbs
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