CrossFit Evergreen – CrossFit
“Don’t wait for your turn. It’s always your turn.” – Seth Godin
The perfect moment will never come.
We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.
It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.
Warm-up
See Coaches Board
“Power Play” (AMRAP – Rounds and Reps)
AMRAP 7
1 Power Clean
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
Add 1 Power Clean per round
MRx 105/65, Rx 135/85,
Rx+ 155/105
Threshold
Looking for moderate load on BB. Something we could cycle for 15+ reps unbroken.
Score: rounds and reps. If you complete round 10 of cleans and get 4 cleans in round 11, your score would be 10 + 4.
Keep arms and breath as relaxed as possible in DU’s
Quick singles or small set on bb are the way to go.
“Hollow Shamrock” (Time)
2 Rounds (time)
17 Hollow Rocks with Med Ball
20 M&M’s
30 Abmat Sit-Ups
60 Mountain Climbers
20 Reverse Crunches
30 Russian Twists
60 Flutter Kicks
17 Hollow Rocks with Med Ball
Med Ball: MRx: 10/6, Rx: 14/12, Rx+: 20/14
KB: 16k/20lbs
Work on form and controlled movements.
Steady pace.
* No Shenanigans! You must wear green blokes!