CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions; “Where do you want to go?” and “How hard are you willing to work to get there?” Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Warm-up
See coaches board
Round and Round (AMRAP – Rounds and Reps)
16 min. AMRAP:
Buy-in: – 50/35 Calorie Echo Bike
With remaining time:
– 15 box jump overs 24/20 (step-ups also Rx)
– 12 double db power cleans 35/20
– 9 C2B pull-ups
– expect about 3-4 rds.
Modifications as required
Think (Time)
For time: partitioned as desired:
– 2k row
– 35 GHD sit-ups
– 7 HSPU
– the row will take about the same amount of time no matter how we break it up.
– lean in heavy on the items you are strongest. Don’t leave the most difficult to the end or they will slow you down.
– an example of one approach could be:
– 3 HSPU
– 15 GHD sit ups
– 500m row
– 2 HSPU
– 10 GHD sit ups
– 500m row
– 2 HSPU
– 10 GHD sit ups
– 1,000m row
Modifications as needed.