CrossFit Evergreen – CrossFit
Science has measured humans to have 20,000 genes. Some onions have 40,000. The idea of better or worse “gene pools” is a myth. True for our skin or hair color at birth, but not at all towards our potential in life.
Another “gene” controls that – it’s called epigenetics. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress. The great thing about epigenetics is that we’re all born with it. We just need to get after it.
Warm-up
See Coach’s board.
Aftermath (Time)
50-40-30-20-10 calorie row
After each round:
– 10 deadlifts MRx: 135/105, Rx: 185/135
– 10 kipping HSPU MRx: “Aussies”
– 40 double unders (40 singles)
– deadlift weight should be something you can cycle for 10 reps unbroken every round.
– row at a pace that will allow you to get right on the deadlifts
– lots of transitions in this workout, focus on urgency between movements.
– keep the arms as relaxed as possible during double unders in order to save grip and shoulders.
Metcon (Time)
3 sets:
– 25 abmat sit ups RX+: GHD
– 25 hollow body/superman rolls
– doing both a hollow body into a superman counts as 1 rep