CrossFit Evergreen – CrossFit
“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan proverb
Often the difference between those who make it, and those who don’t.
If we want to see it through, we have got to be able to hang on. To push further than others have before.
Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. What it is also, is a test of endurance. Success is not a single match, or an overnight thing.
But above all, what it is the most, is a test of will.
When everyone else stops, gives up, turns in… etch it into our minds:
We will hold on, for one, minute, longer.
Warm-up
See Coaches Board
Deadlift (Weight)
On the 2:00 x 6 Rounds:
2-2-2-1-1-1 Deadlift
All percentages based on 1RM Deadlift:
Set 1 – 2 Reps @ 65% of 1RM Deadlift
Set 2 – 2 Reps @ 70% of 1RM Deadlift
Set 3 – 2 Reps @ 75% of 1RM Deadlift
Sets 4-6 – 1 Deadlift, building to a heavy single for the day.
Stimulus
– Building to a heavy single for the day over the course of 6 working sets.
– When build to a heavy, we want to think “I’m going to lift as heavy as my body allows today without being pulled out of position.”
“Knuckle Ball” (Time)
3 Rounds For Time:
40 Alternating Pistols
10 Handstand Push Ups
7 Deadlifts
10 Handstand Push Ups
Directly into…
30 Single KB Overhead Stationary Lunges 53 / 35 lb
MRx: 155/105, Rx: 225/155, Rx+: 315/195
Stimulus
– Conditioning Category: Grind
– The deadlifts should be heavy but still manageable to complete in 2 sets.