CrossFit Evergreen – CrossFit
“Everyone makes mistakes. Not everyone owns them.”
Learning starts with ownership.
No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.
To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.
Strength
Front Squat
6 Sets, resting as needed between (~2:00 Maximum):
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%
-All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack.
-If your estimated 1RM is close to accurate then do not go above our 90%
Metcon
Open Concept (2 Rounds for reps)
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row
Kilos for Medball – 9/6
Two scores – total wallballs from the first part, and total calorie row from the second.
STIMULUS
-Two intervals dialing intensity in to these two movements – rowing and wallballs.
-Aim is to clear the row in the area of 4:00. If we reach the 4:00 mark in the first part and are still rowing, let’s time cap ourselves there and transition to the wallball.
-Get outside the comfort zone with big sets here on both parts on the wallball.
-Two scores to enter, and the system will add them together for our score.
STRATEGY
-Aggressive pace on the opening row, taking advantage of the “sliding scale” that is calorie accumulation, with a row pace that is in the area of our 1K race pace.
-Seconds can disappear in the transition from rower to wallball, so let’s be diligent here.
-We are looking at 1, potentially 2 sets on the wallball in the first part.
-Aim for at most 1-2 breaks on the wallball on the second part. Let’s be aggressive here with our sets.