CrossFit Evergreen – CrossFit
“I would rather die of passion than of boredom.” Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse’, where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But; do we really?
Think back to a moment of ucertainty. The first day we talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring, it wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on proudly.
Warm-up
See Coach’s board – Today is packed full of fun so get here on time and warm-up well and quickly! 5 minutes!
Barbell Cycling – Push Jerks (Time)
10 minute time cap
– 12 push jerks
– 9 push jerks
– 6 push jerks
Rest 1:00 minute
– 6 push jerks
– 9 push jerks
– 12 push jerks
single bar, taken from rack, changing weights on your own
Recommended Stimulus:
– set of 12 @ 60% 1RM of Jerk
– set of 9 @ 70%
– set of 6 @ 80%
-aim is to bring about awareness to our weakest link in the movement.
– When we go to the higher volume, it exposes the holes we must work on.
-Be mindful of how you feel and perform deep in the sets.
– mechanics, mechanics, mechanics
Deadlift Stamina part A (3 x 12)
NMT 10 minutes:
3 unbroken sets of 12 Romanian dls
– moderate loads and executed with excellent technique.
– Heaviest Romanian dl should be no more than 50% of our 1RM DL.
– record the heaviest set of 12 unbroken.
Deadlift Stamina part B (3 x 8 Sumo dl)
NMT 10 minutes:
3 unbroken sets of 8 Sumo dl’s
– same guidance as above.
– you can do all 3 sets or alternate between the two movements.
-sumo dl’s should be NMT 65% of our 1RM DL.
– record the heaviest unbroken set of 8.
Sprint Chipper (Time)
20 minute time cap:
– 1,000m ski erg
– 50 toes 2 bar
– 25/18 calorie Echo bike
– prepare for the ski erg to cause our toes 2 bar to be fatigued from the start.