CrossFit Evergreen – CrossFit
“Let character be your boldest statement”
The chef wears an apron.
The accountant carries a briefcase.
Football players wear helmets and shoulder pads.
These are all identifiables that may come to mind when thinking of these occupations.
What are yours?
Are they materials? Or is it something else?
Let character be what defines you.
Humble, Hungry and Unshakeable character!
Warm-up
Mobility: (NMT 10 min)
– 2 min any erg or a lap
– wrist stretch
– front squat hold :30 sec
– 10 floor glute bridge with 10 s hold
– 10 single leg glute bridges (each leg)
– 10 med ball cleans
Power Outage (AMRAP – Rounds and Reps)
3 – 5 min AMRAPS (w/ 5 min rest)
0:00 – 5:00 #1 AMRAP
– 100 DU buy-in, then
– 12 power cleans 75/55
– 4 burpee box jump overs 24/20
* step-ups are considered Rx*
5:00 – 10:00 – 5 min rest
10:00 – 15:00 #2 AMRAP
– 100 DU buy-in, then
– 8 power cleans 95/65
– 4 burpee box jump overs
* step-ups are considered Rx*
15:00 – 20:00 5 min rest
20:00 – 25:00 #3 AMRAP
– 100 du buy-in, then
– 4 power cleans 115/85
– 4 burpee box jump overs
* step-ups are considered Rx*
Keep track of each rds rounds and reps, add together and submit as your score
Stimulus:
– Alternate between 5 minutes of work and rest in this fast paced interval
– only jump rope once at the start of each rd
– 100 singles for scaled
Strategy:
– try to go with bigger sets of jump rope coming off of the 5 min rest.
– plan out the sets for your barbell work
– rest on top of the box in the burpee box jump overs if you need a break
Modifications:
– DU’s
– reduce reps
– 2:00 du practice
Power cleans
– use dumb bells
Burpees
– regular burpees
– burpees to bench/wall
Rowing/Abmat triple sprints (Time)
– 500m row, 30 abmat situps
– 500m row, 20 abmat situps
– 500m row, 10 abmat situps
– alternating between two midline movements
– row at a pace which enables you to complete all of the abmat situps in one set
– GHD for Rx+
Modifications:
– equal meters on any other erg