CrossFit Evergreen – CrossFit

“Things turn out best for the people who make the best of the way things turn out.” – John Wooden

This isn’t about optimism.
This is about opportunity.

Urban Meyer coined the equation “Event + Response = Outcome.”
A simple three-word phrase that speaks to the power of choice.

When an event take place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change; but the outcome, based on our response, dramatically can.

We are always in control. We just need to take it.

View Public Whiteboard

Warm-up

See Coaches Board

OPEN 21.2 “PRE-GAME” (No Measure)

At 50% intensity (warm-up pace):

Part A:

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B:

3 Rounds:

5 Strict Toes to Bar

10 Russian KB Swings

20 Air Squats

Part C:

3 Rounds:

30 Forward, in place, lunges (15 each leg)

15 AbMat Sit-Ups

Part D:

1 Round:

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 Round:

5 Muscle Snatches

5 Behind the Neck Push Presses

5 Overhead Squats

5 Snatch Balances

5 High Hang Squat Snatches

Part E:

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)
This is an optional primer for tomorrows OPEN WOD

“Warm-Up Like” intensity, passing through common range of motion that will help us move better tomorrow.

Goal: leave the gym better than when you walked in. That means we must control intesity, and choose an appropriate amont of volume in the rounds above.

Part D is at empty Barbell or very light weight!!