CrossFit Evergreen – CrossFit

“Stay committed to your decisions, but stay flexible to your approach.” Tony Robbins

Is it a change of plans or a change of vision?

We’re a committed hungry group. We don’t shy away
from discipline; we actually embrace it. And that decision often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes they will be by choice, and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the original plan or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

View Public Whiteboard

Warm-up

See Coach’s board

Green Monster Light (Time)

– 70 wallballs 20/14, 7 strict pull-ups, 7 devil Presses

– 50 wallballs, 5 strict pull ups, 5 devil presses

– 30 wallballs, 3 strict pull ups, 3 devil presses

Devil Presses:

– MRx: 25/15

– Rx: 50/35

– Rx+: 80/55
– Steady Grind

– less about moving fast, more about always moving

– Choose a devil press weight you could cycle 3+ reps very quickly, without a break

Press Conditioning (Time)

3 rounds, resting 1:00 between:

– 50 heavy rope double unders

– 500m/400m row (coach will designate Rx & Rx+)

– 15 bench presses MRx: 105/85; Rx: 155/105; Rx+: 185/135
– choose a weight you can do 15+ reps unbroken when fresh