CrossFit Evergreen – CrossFit

Workout Definition
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

View Public Whiteboard

Strength

Back Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%



Build to Heavy 5

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (24/16)

SUBSTITUTIONS

Double Unders

-Reduce Reps

-50 Single Unders

-30 Seconds of Practice
STIMULUS

-In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round

-The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope

-Within the 9 minutes, we can expect to complete 3-4+ rounds

STRATEGY

-The one movement we’d likely have to break up today is the kettlebell swings

-Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken

-Going big on the swings allows us to maximize our time spent moving

-If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats

-If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement