CrossFit Evergreen – CrossFit
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Double Unders
4 Odd-Object Reverse Lunges, 20 Double Unders
6 Odd-Object Reverse Lunges, 20 Double Unders
*Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Double Unders
4 Odd-Object Ground to Overhead, 20 Double Unders
6 Odd-Object Ground to Overhead, 20 Double Unders
*Continue to add (2) ground to overhead per round
Stimulus
-Scoring – Enter your last completed round, plus reps
* Example – If you completed the round of 12 reverse lunges + 20 DU, and completed 6 more reverse lunges by the time cap, your score is 12 + 6
-Looking to see how far we can get in each of these 6 Minute AMRAPS
-Let’s choose an object that allows for both of our arms to be working together for the ground to overhead
-Object must start on the ground and finish overhead with both arms locked out for each rep
-Shoot for unbroken sets on the double unders
-A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning
Midline
Not For Time:
50 GHD Sit-ups
1 Minute Plank
50 V-ups
1 Minute Plank
Strength
If you have the equipment
Metcon (Time)
For Time:
30 Back Squats (155/105)
30 Bench Press (135/95)
30 Deadlifts (185/135)
20 Back Squats (185/135)
20 Bench Press (155/105)
20 Deadlifts (225/155)
10 Back Squats (225/155)
10 Bench Press (185/135)
10 Deadlifts (275/185)