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.
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