CrossFit Evergreen – CrossFit
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful, but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Strict Gymnastics (AMRAP – Reps)
With a 10 minute cap do:
– max effort strict defict HSPU 45/25
– 15 strict pull ups
rest 1 minute
– max effort strict deficit HSPU
– 10 strict pull ups
rest 1 minute
– max effort strict deficit HSPU
– 5 strict pull ups
Score = # of strict deficit HSPU (Plus completion of strict pull ups)
– sets don’t have to be unbroken, but you have to complete everything inside the 10 minute window.
– Approach this with emphasis on movement quality and control not speed
Modifications:
– banded pullups
– box or pike push ups
– db strict press
Back Squat (on the minute x 5 – 2 back squats)
set 1 – 70%
set 2 – 73%
set 3 – 76%
set 4 – 79%
set 5 – 82%
Score heaviest set of 2
Wiped Clean (Time)
5 four minute rounds:
– 20 air squats to box, bench or ball
– 15/12 cal bike erg
– 5 clean & jerks 95/65
start times: 0:00, 4:00, 8:00, 12:00, 16:00
– Complete listed movements quickly and safely, time remaining in the 4 min window is for rest.
– C&J’s should be light enough to do 15+ unbroken.
– try to have at least 1 minute rest between each rd.
Strategy:
– move at a steady pace
– the bike and C&J will take the most time, plan for it.