CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Metcon (AMRAP – Reps)
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
Stimulus
-In today’s 17 minute workout we’ll work through 5 different movements and a resting station
-The goal is to keep consistent rep counts throughout the duration of the workout
-We have a couple of options when it comes to pacing this workout
* Choose a pace that will allow good movement quality for each 1 Minute station
-OR-
* Choose a rep count that you can sustain through this 17 minute workout
-Let’s try to move through the entire minute at each station
Metcon
If you have the equipment
Metcon (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest
STIMULUS
GENERAL
-“Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”
-Rather than completing 1 minute stations, we’ll work through 150/140 reps per round
-Your score is the total time, including rest, it takes you to complete the 3 rounds
-We expect this to be a longer piece that takes around 18-30 minutes to complete
BARBELL MOVEMENTS & WALLBALLS
-Choose lighter weights that you could complete for 30+ unbroken reps when fresh
BOX JUMPS
-Stand to full extension on top of the box
STRATEGY
-There are a couple ways you could attack this workout:
-Pick a break-up strategy that you want to hold on each movement across the board
-Complete each movement “tabata style”, where you work for 20 seconds and rest for 10 until the 30 reps are completed (all except the row)
-Envision how you’ll be moving in rounds 2-3 and try to hold that pace or rep number from the beginning
-Keep in mind that there is only 1 minute to recover between rounds
-If you are going with the traditional break-up option, here are some ways to get to 30 reps:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6