CrossFit Evergreen – CrossFit

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” George Lorimer

“Win the morning, win the day” is something many have heard once or twice before. It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

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Warm-up

See Coach’s board.

Front Squat Complex

5 sets:

– 1 tempo pausing front squat (5s negative, 3s at the bottom)

– 1 pausing front squat (3s at the bottom)

– 2 front squats (regular speed)
– set 1 55% of 1RM front squat

– set 2 60%

– set 3 65%

– sets 4/5 65-75%

– positioning is the focus today

Whatever’s Left (AMRAP – Rounds and Reps)

3 five minute AMRAP’s

AMRAP 1:

– 500/400m row “buy-in”

then AMRAP of

– 12 thrusters

– 12 toes 2 bar

MRx: 55/35, Rx: 75/45, Rx+: 95/65

5 min rest

AMRAP 2:

500/400m row then:

– 9 thrusters

– 9 chest 2 bar pull-ups

MRx: 75/45, Rx: 95/65, Rx: 115/85

5 min rest

AMRAP 3:

500/400m row then:

– 6 thrusters

– 6 bar muscle ups

MRx: 95/65, Rx: 115/85, Rx+: 135/95
– conditioning category – sprint

– weight 1: light

– weight 2: moderate

– weight 3: moderate/heavy

– score: total rds and reps for all three rds.

– steady row, no need to win the row for this one.

– aim for 1-2 sets on the barbell.

– Challenge yourself to chalk less than usual. Those 10s chalk breaks add up!

Subs:

Toes 2 bar:

– knees to chest

– toes as high as possible

– V-ups

– weighted sit-ups

Chest 2 bar pull-ups:

– banded pull ups

– fewer pull ups

– regular pull ups

– alternating db plank rows

Bar muscle ups:

– banded bar muscle ups

– chest 2 bar pull ups

– jumping bar muscle ups

– double db snatches

– alternating single db snatches