CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Metcon
gooDTime (Time)
5 Rounds:
15/12 Calorie Row or 200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
STIMULUS
GENERAL
-Today’s workouts combines the row erg with rounds of the hero workout “DT”
BARBELL
-Let’s choose a moderate barbell weight that allows you to complete the hang power cleans in 2 sets and push jerks in 1 sets within the workout
Strategy
DEADLIFTS
-The deadlifts are the movement we want to break the most of any barbell movement, as they are the easier to break
-Split up the 12 reps in a way that allows you to thrive through the more difficult hang power clean and push jerks
-You can leave one final rep at the end of the deadlifts to allow for an efficient transition to the start of the hang power cleans
-Consider the following options:
11-1
6-5-1
4-4-3-1
HANG POWER CLEANS
-Let’s break the hang power cleans in the first couple rounds in the same way you see yourself breaking them in the last couple rounds
-Just like the deadlifts, we can always leave 1 rep at the end for an efficient transition to the push jerks
-Consider the following options:
8-1
4-4-1
3-3-2-1
PUSH JERKS
-If there is one movement we want to try and hold onto unbroken, it’s the push jerks
-If we break, we have to rest a lot and complete another hang power clean that doesn’t count towards your score
-With the run/row to follow, where we can always move forward, let’s push for a big set here
Run/Row
-When rowing for calories, we are rewarded for a higher power output
-Let’s aim to move at a moderate pace knowing we are going to chip away at smaller sets of deadlifts after
Midline
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Into…
2-4-6-8-10:
Strict Handstand Push-ups
Reverse Crunches
Metcon (No Measure)
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar
Into…
2-4-6-8-10:
Strict Handstand Push-ups
Reverse Crunches