CrossFit Evergreen – CrossFit
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
Strict Pull-Up (1 Set: Max Unbroken Strict Pull-Ups)
– You can hang as long as you want between reps but the set is complete as soon as you come off the bar.
– Score: Reps
Prep
10 Scap Retractions
10 Kip Swings
1-3 Strict Pull-Ups
Modifications
– Banded Strict Pull-Ups
Boat Race (Time)
“Boat Race”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
– Conditioning Category: Sprinty Threshold
– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.
– Run: Should be completed in 2:15 or less.
– Note: The run should start and end at your rower. After you complete your run each round, record your time and figure out when you start up next.
– Video Note: If you don’t have a buddy for the banded drill, and want to test it out, you can attach the band to a rig, just be careful when releasing tension!
– Score: Total time including rest.
– With rest built in, the goal is to find an aggressive pace for each of the three rounds.
– While we want to be aggressive, we still want to balance the speed across the row and the run.
– Treat the whole workout like you’re completing 1000 meter rowing sprints. We would try and maintain the same pace on the first 500 and second 500. Instead of another 500 on the rower, we have a 400 meter run.
– Go by feel and try to put an equally strong effort into both movements.
Prep
300m Row
300m Run
200m Row
200m Run
100m Row
100m Run
*Ramp Up Intensity As You Go
Modifications
500 METER ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
– 30 x 10m Shuttle Run
Metcon (AMRAP – Reps)
AMRAP 6:
6 Pistols (total)
6 Roll Outs
We are in the middle of pistol accessory month. Let’s spend 7 minutes working on pistols and roll outs.
You can grab your extended foot for balance or use a counter weight for Rx on the Pitols.
Rx for roll outs will be full extension out.
As many reps as possible of both movements in 7 minutes.
Modifications
PISTOLS
Banded
To a box/bench
ROLL OUTS
Roll half way out
V-Ups
AbMat Sit-ups