CrossFit Evergreen – CrossFit

“True happiness is to enjoy the present, withou anxious dependence of the future.” Seneca

How often do we rush to the finish line, only to rush to find yet another ‘finish’ line after that?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the future, for a finish line, that it seems we will never reach.

The aim is absolutely not to ignore the future, but to embrace instead the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we have. The past is in the past, the future is not yet defined. Live in the present and make the future you want.

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Warm-up

2 minutes on any erg or a lap around the building

Mobility:

– banded cross body stretch

– banded 3 way shoulder

– banded hamstring distraction

Activation:

– 30 singles or double unders

– 10 PVC pass throughs

– 10 PVC Good Mornings

– 5 inchworm to push-ups

– 5 handstand holds (max effort) free or against the wall

Front Squat + Back Squat Superset (Weight)

5 supersets (about 10-12 min)

– 3 front squats

– 6 back squats

All % based on 1RM front squat

set 1 – 50%

set 2 – 53%

set 3 – 56%

set 4 – 59%

set 5 – 62%
Stimulus:

– This combo is designed to train your stamina

– take the bar from the rack

– move directly into back squats after completing front squats

– all 9 reps should take NMT 2 minutes

– Gradually build to first set weight.

Modifications:

– goblet squats or dumbbell squats to box or bench

Flintstones (AMRAP – Rounds and Reps)

20 min. AMRAP:

– 40 wall balls 20/10 Both genders to 9′

– 30 single arm alternating db snatches 35/20

– 20/15 calorie Echo Bike

– 10 Toes 2 Bar
– expect to complete 1 1/2 to 2+ rds

– find a number to break up the longer rep schemes

Modifications as needed