CrossFit Evergreen – CrossFit
“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
Strength
Back Squat (3×12 @ 70%)
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Metcon
BFF (AMRAP – Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14)
Each partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10. That is not truly “rounds”, but easier to see on the tracker as to where our last finished round was.
The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.