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.
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