CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn;t seen so wonderful after all.” Michelangelo
Written by someone recognized as one of the greatest artists of all time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes; the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off; and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Warm-up
Quitting Time (AMRAP – Rounds and Reps)
3 five minute AMRAPs
1st AMRAP
– 35/25 calorie Echo bike
– 12 deadlifts
– 12 barbell facing burpees
MRx: 135/95, Rx: 225/155, Rx+: 245/165
Rest 5:00 minutes
2nd AMRAP
35/25 calorie Echo bike
– 8 deadlifts
– 8 burpee box jumps 24/20
Rest 5:00 minutes
3rd AMRAP
– 35/25 calorie Echo bike
– 4 deadlifts
– 4 burpee box jump overs
– score will only be the rounds and reps of the deadlifts and burpees. DO NOT count Echo bike calories.
Posterior Chain Midline (Time)
3 sets:
– 36 V-ups Rx+: GHD
– 18 Romanian deadlifts 95/65
– Romanian dl’s start from the standing position, lower barbell to mid calf, DO NOT touch the floor.
– Scorpion stretch and other leg stretches before leaving.