Wednesday

CrossFit Evergreen – CrossFit

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

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Metcon (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

MODIFICATIONS

DEVIL’S PRESS

Single Arm Alternating Devil’s Press

Odd Object Devil’s Press

DOUBLE UNDERS

15 Over and Back Dumbbells Hops

35 Line Hops

35 Double Taps
DESCRIPTION

This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

DOUBLE UNDERS & LATERAL DUMBBELL BURPEES

These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps

Adjust numbers or variations as needed to accomplish this

You can jump up or step up out of the burpee

The feet should pass over the handle of the dumbbell

There is no need to stand to full extension when jumping over the handle

Body Armor

AMRAP 7:

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

STIMULUS

DESCRIPTION

Todays Body Armor will target the shoulders

We have three variations of pushups that lead into a single set of “pulling”

Aim here is not to match the numbers, but the unique demand of the type of pushup

Close Grip: Hands spaces collar-bone apart

Wide Grip: Hand spaced ~6 inches outside regular hand placement

Hand-Release: Hands come off ground at bottom

Body Armor

If you have the equipment

Metcon (No Measure)

Ascending Ladder For 6 Minutes:

2 Strict Ring Dips

:10 Second L-Sit Hold

4 Strict Ring Dips

:10 Second L-Sit Hold

6 Strict Ring Dips

:10 Second L-Sit Hold

…

Add (2) Strict Ring Dips Per Round

SUBS

RING DIPS

Reduce Reps

Banded Ring Dips

Bar Dips

2x Deficit Push-ups (Hands on Plates)

3x Regular Push-ups

L-SIT

Reduce Time

L-Sit Hanging From Pull-up Bar (Allows Feet to Drop More)

Hollow Hold
DESCRIPTION

Today’s Body Armor piece will train our midline and upper body push

Between each set of strict ring dips, you’ll complete a short :10 second L-Sit on parallettes

Your score today is total number of strict ring dips completed at the end of 6 minutes

This is a high interference piece that will tax your upper body lockout, so break up the strict ring dips as needed

L-SIT

Choose a time or a variation that allows you to complete this station unbroken