CrossFit Evergreen – CrossFit
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking
One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.
It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.
Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.
As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.
Skill/Strength
Deadlift (5×1)
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift
STIMULUS
-Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
-Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
-The slow tempo helps you focus on good back positioning and keeping the bar close to the body
Metcon
Breakfast Club (AMRAP – Reps)
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts 185/135 (Rx+=225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining
Rest 30 Seconds Between Rounds
SUBSTITUTIONS
Strict Handstand Push-ups:
-Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
-Double Dumbbell Strict Press
Double Unders:
-Reduce Reps
-40 Single Unders
STIMULUS
-Finishing off each of these intervals with as many strict handstand push-ups as you can get
-Your score is total strict handstand push-ups at the end of the 5 sets
-Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt
-Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups
-Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
STRATEGY
-The strategy on the rope and barbell is pretty simple – go unbroken
-One thing that is important in a fast workout like this is transitions with the rope
-Make sure to neatly place your rope on the ground each time to make it easier to get to after the deadlifts
-With 30-45 seconds to accumulate strict handstand push-ups after the other work is over, aim for 2-3 good sets in that time window each round
Core Conditioning
3 Sets:
20 Weighted Sit-ups
20 Supermans