CrossFit Evergreen – CrossFit
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Strength
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%
-Sets 1-4 completed “On the 2:00”
-Sets 5-11 completed “On the 1:00”
-Percentages Based on 5RM Back Squat
STIMULUS
-Today marks the 3rd iteration of these Back Squat Waves
-Each set of back squats are designed to be completed on the clock
-Sets 1-4 completed “On the 2:00”
-Sets 5-11 completed “On the 1:00”
-We have the chance here to build upon last week’s five heavy singles at 104%
-Increase loading by feel
-The listed percentages are based on your recently established 5RM Back Squat
Metcon
Foot Locker (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
STIMULUS
GENERAL
-You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
-There is no rest between each of the 5 round pieces
-Your score is total time it takes to complete the 10 total rounds
-We expect this workout to take around 10-18 minutes to complete
WEIGHTED MOVEMENTS
-The barbell is intended to be very light
-This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
-Choose a medicine ball weight that allows you to complete the wallballs is 2 sets
TOES TO BAR
-Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets