CrossFit Evergreen – CrossFit

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

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Metcon

Poker Face (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)
DESCRIPTION

We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a “buy-in” 400 meter run

This run only happens once to start each interval

In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work

FRONT SQUATS

The weight starts low and the reps start high in the first interval

From there, the weight will increase and the reps will decrease

This ideally allows you to complete a similar (rounds + reps) score with each interval

These should all be weights and rep schemes that you are comfortable completing unbroken today

The bar will be taken from the floor, not a rack

You are allowed to squat clean the first rep of each set

BURPEE BOX JUMP OVERS

We’ll face the box in the burpee instead of moving laterally

You can jump-up or step-up out of the burpee, but should jump onto the box

There is no need to stand to full extension on top of the box

STRATEGY

With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals

Anytime there is rest built in, the goal is to avoid resting during the work portion

Since the effort is 5 minutes long, there will still be some pacing involved

The two places we’ll always be able to move today are the buy-in run and burpee box jump overs

The station that we would likely have to stop on is the front squats

That being said, look to maximze your time spent moving on the barbell

Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

After finishing the first interval, you can use your score to guide your effort for the final two efforts

With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round

Recovery

Recovery Bike

Not For Score:

4:00 Light Pace

3:00 Moderate Pace

2:00 Hard Pace

3:00 Moderate Pace

4:00 Light Pace

STIMULUS

DESCRIPTION

Finishing out the day with a 16-minute recovery session on your indoor bike of choice

Establish 3 different paces for yourself based on feel

If unable to bike, see below for subs

Home WOD

Metcon (3 Rounds for reps)

3 x AMRAP 5’s, Resting 5:00 between:

400m Buy-In, into AMRAP:

12 Single DB Front Squats

6 Dumbbell-Facing Burpees

400m Buy-In, into AMRAP:

9 Double DB Front Squats

6 Dumbbell-Facing Burpees

400m Buy-In, into AMRAP:

6 Double DB Hang Squat Cleans

6 Dumbbell-Facing Burpees

Rx – 50’s/35’s

Body Armor

4 Giant Sets:

10 Single Arm Dumbbell Upright Row (left)

10 Single Arm Dumbbell Upright Row (right)

Max Close Grip Pushups

Rest 1:00 between sets.

STIMULUS

Today’s Body Armor is focused on the upper body

On the single dumbbell upright rows, think of zipping up a jacket

And much like the thought on a clean, elbows high to the outside as we keep the dumbbell close

Athlete’s choice on loading here, but with the shoulder/bicep taking a good use here, let’s focus on moving well before heavier loads

Following 10 on each set, we’ll complete a single set of max close grip pushups

Athletes choice of the traditional “diamond” hand placement, or a simple narrow placement that is closer to our “sumo deadlift” grip, than our regular clean grip