CrossFit Evergreen – CrossFit
“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” – Mohammed Ali
One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.
Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.
Metcon
Metcon (AMRAP – Reps)
Tabata
Box Jumps 24″/20″
L-Sit
Jumping Lunges
Handstand Hold
Single Arm Kettlebell Swings (53/35)
SUBS
L-Sit
Hollow body hold
Plank hold
Handstand Hold
Feet on a box
double dumbbell overhead hold
STIMULUS
-Let’s work to keep a steady heart rate throughout the entire workout
-A tabata is 4 minutes – 20 seconds of work, 10 seconds of rest for a total of 8 working rounds
-You’ll complete all 8 rounds at one movement before moving on to the next
-L-Sit holds can be done on rings or parallette bars
-For the single arm kettlebell swings alternate hands each :20 second work period
-These are Russian style swings coming up to about eye level
Skill
Alternating On the Minute x 10 (5 Rounds):
Even: 50’ Handstand Walk
Odd: 7 Barbell Bench Press
DESCRIPTION
Alternating between strength and skill in this “on the minute” couplet
The bench press will challenge your lockout and upper body stamina in the handstand walk
HANDSTAND WALK
Choose a distance that you can complete in 45 seconds or less
This gives you enough rest and transition time from this movement to the bench
BARBELL BENCH PRESS
The 7 reps here are designed to be completed unbroken each round
There is no prescribed weight for this piece
A good place to start is around 60-70% of your 1RM Bench Press
You have the option to increase weight or stay at the same load across the 5 rounds
Make sure to use a spotter for this piece
If you don’t have a spotter, do not put clips on the bar so you can safely bail if needed