CrossFit Evergreen – CrossFit

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort)

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Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: 10 Push-ups

Minute 5: 15/12 Calorie Row

-Working through 5 different stations today for a total of 4 rounds

-We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout

-The goal here is to expose you to a variety of movements in a long and sweaty EMOM

-You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition

-There is no rest between round

-Station 1: Pause for 2 Seconds in the Bottom of Each Rep

-Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds

-Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks

-Station 4: Spend 45-50 Seconds Working

Station 5: Choose a Calorie Number You Can -Complete in 45-50 Seconds