CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. By those who allowed themselves to believe that things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Metcon
Buckle Up (AMRAP – Reps)
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Athlete’s hold the dumbbell on the weighted lunge anyhow they choose.
STIMULUS
-Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
-You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
-Your score is the sum total of the 3 max calorie rows
-We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
Walking Lunges:
-The first and last intervals are completed with no weight at all
-The middle interval is completed with a single dumbbell
-Hold the dumbbell wherever is most comfortable for the weighted lunges
-On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps
STRATEGY
-Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
-There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
-On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
-This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power
-It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
-Once you’re on the rower, focus on long and strong pulls
-When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
-Pick a {Calories/Hour} number that you see yourself being able to hold until about 20 seconds left in the 5-minute window
-Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong
Metcon (No Measure)
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups
SUBS
GHD Sit-ups:
-Reduce Reps
-Weighted AbMat Sit-ups
Strict Handstand Push-ups:
-Reduce Percentage
-Feet on Box (Reduces Weight Being Pressed)
-Double Dumbbell Strict Press
STIMULUS
-Training our midline and strict pressing strength in today’s Body Armor piece
-Complete the listed reps and then rest until the top of the next minute
Romanian Deadlifts:
-Build in weight or stay the same across, but these should be completed without dropping each round
Strict Handstand Push-ups:
-Your percentage is based off your max set of strict handstand push-ups
-For Example: If your max set is 10, you’ll complete 3 reps within the minute
-These are ideally completed without breaking, but can be broken up as needed
GHD Sit-ups:
Choose a number you can complete without having to stop