CrossFit Evergreen – CrossFit

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

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Metcon

Metcon (Time)

5 Rounds For Time:

500 Meter Row

21 AbMat Sit-ups

12 Burpees

Midline

3 Giant Sets:

5 Inchworms

100 Meter Double Kettlebell Farmers Walk

5 Inchworms

Rest as Needed Between Sets

STIMULUS

DESCRIPTION

We’ll work the midline with both bodyweight and weightlifting movements here

“Giant Sets” mean you’ll move directly from one movement to the next

Rest as needed following the 2nd set of inchworms

DOUBLE KETTLEBELL FARMERS WALK

Choose challenging weights that allow you to complete the 100 meters with 1-2 breaks

You can stay at the same weight across or increase with each round

INCHWORMS

The inchworms are designed to be performed slow and controlled to really work the midline

See the demo video below for a visual and points of performance.

MOVEMENT VIDEOS

Inchworms: https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

SUBS

DOUBLE KETTLEBELL FARMERS WALK

Double Dumbbell Farmers Walk