CrossFit Evergreen – CrossFit

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-Ups

SUBS

400m Run – 500m Row or Ski Erg
STIMULUS

-Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the goblet thrusters

-This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work

-Taking short, calculated breaks through the strict pull-ups can sometimes allow you to move faster than bigger sets with longer breaks

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

20 Jumping Lunges

SUBS

400m Run – 20 x 10m Shuttle Runs
STIMULUS

-Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the jumping lunges

-This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work

-Taking short, calculated breaks through the strict jumping lunges can sometimes allow you to move faster than bigger sets with longer breaks

Strength

If you have the equipment

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts 95/65 (Rx+=135/95)

15 Barbell Facing Burpees

9 Push Jerks 95/65 (Rx+=135/95)
STIMULUS

GENERAL

-The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

-This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters

-Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

-We expect this workout to take 12-20 minutes to complete

BARBELL MOVEMENTS

-Let’s choose our barbell weight based off the more challenging movement – the push jerk

-This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)

LATERAL BARBELL BURPEES

-You can jump up or step up out of the burpee, but must jump over the bar

-There is no need to stand to full extension on the jump over “