CrossFit Evergreen – CrossFit

“The purpose of pain is to move us in action, not to make us suffer.” Tony Robbins

Pain gets a bad rap. Not in our world. Pain is purely a temporary feeling; where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go. Pain is mandatory, suffering is optional.

View Public Whiteboard

Warm-up

See Coach’s board.

Metcon (AMRAP – Reps)

Skill Conditioning

For max pistol reps:

min 1 – 20 du’s (40 singles), max weighted alternating pistols.

min 2 – 20 du’s, max pistols

min 3 – 20 du’s max pistols

min 4 – rest

min 5 – 30 du’s (60 singles), max pistols

min 6 30 du’s, max pistols

– min 7 30 du’s, max pistols

MRx: 20/10, Rx: 35/20, Rx+: 50/35
– score is total pistols across the entire 6 minutes.

– athletes have the entire minute after finishing du buy-in.

9 to 5 (AMRAP – Rounds and Reps)

3 five min. AMRAP’s

5 min AMRAP of:

– 15/12 calories Echo Bike

– 12 chest 2 bar pull-ups

– 9 front squats

MRx: 95/65, Rx: 135/95, Rx+: 155/105

5 minute rest

5 min AMRAP of:

– 12/9 calories Echo bike

– 9 chest 2 bar pull-ups

– 6 front squats

5 minute rest

5 min AMRAP of:

– 9/6 calories Echo Bike

– 6 chest 2 bar pull-ups

– 3 front squats
– total rounds and reps for all three rounds

– front squat weight something you can do 21+ unbroken when fresh

– front squat weight from the floor

– stay steady on the bike

– push for larger pull-up sets

– try to go unbroken with front squats