CrossFit Evergreen – CrossFit

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely drawback to a core staple of set daily habits.

Write a shortlist of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

View Public Whiteboard

Metcon

Four Eyes (6 Rounds for time)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

SUBS

200 METER RUN:

250 Meter Row

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

15 Shuttle Runs [10 Meters]

TOES TO BAR:

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises
DESCRIPTION

This interval conditioning piece will work cardio, gymnastics, and weightlifting movements

After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights

TOES TO BAR

Choose a rep number or variation that you can complete unbroken each round

See further down the page for “subs”

HANG POWER CLEANS

A good place to start for your first round will likely be around 70-75% of your 1RM power clean

We’ll test out this estimated opening round weight in our second practice round of the day

All weights should be on the moderately heavy to heavy side

Each set is designed to be completed unbroken

STRATEGY

GENERAL

There is no time score today, but we’re looking for a fast pace on each round

Let’s train quick transitions and unbroken sets under fatigue

Look to get your hands on the pull-up bar and barbell earlier than you want to

It can be helpful to chalk up during your rest to avoid extra breaks during your work time

As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets

Body Armor

If time allows

Metcon (No Measure)

5 Giant Sets:

21/15 Calorie Erg Bike

15 GHD Sit-Ups

9 Barbell Bench Press (175/105)

Rest 1:00 between sets.
DESCRIPTION

The day finishes with a body armor piece done for quality.

Our focus should be on movement quality and breathing through each rep.

With this piece not being scored, we can try and find a rhythm and try to match your breathing to each movement.