CrossFit Evergreen – CrossFit
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
30 Seconds Cossack Squats https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be
30 Seconds Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Glute Bridges https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be
30 Seconds Air Squats
30 Seconds Mountain Climbers https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be
30 Seconds Glute Bridge Walkouts https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be
CEO (5 Rounds for reps)
3 Double Dumbbell Power Snatches (50’s/35’s)
9 Air Squats
Rest 1 Minute Between Rounds
Double Dumbbell Power Snatch: https://www.youtube.com/watch?v=YP_e_sndmvk&feature=youtu.be
Elevate Hands (Box or Bench)
“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
DOUBLE DUMBBELL POWER SNATCHES
Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
This should be a moderate load that will be completed unbroken each round
The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round
The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
We move from a total body pull, to an upper body push, to a lower body push
See if you can complete each movement unbroken within these short windows
The two things you can adjust as needed are your transition time and air squat speed
If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest
We’re pulling with the upper body and the lower body in today’s Body Armor piece
Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can
Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration
If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds
Double Dumbbell Romanian Deadlifts: https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be