CrossFit Evergreen – CrossFit
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.
So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.
Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?
Warm-up
See Coaches Board
Positional Squats (Weight)
Positional Squats
Alternating EMOM x 12 (6 Rounds):
Min 1 – Front Squat Complex
Min 2 – AMRAP :30 of Hand Release Pushups
Front Squat Complex:
1 Pausing “One and One Quarter” Front Squats
1 Front Squat
1 Pausing “One and One Quarter” Front Squats:
– 1s Pause at Bottom of Squat
– 1s Pause just below Parallel
– Return back to bottom and explode to standing position.
All percentages based on 1RM Front Squat:
Set 1 – 60% of 1RM Front Squat
Set 2 – 63% of 1RM Front Squat
Set 3 – 66% of 1RM Front Squat
Set 4 – 69% of 1RM Front Squat
Set 5 – 72% of 1RM Front Squat
Set 6 – 72-75%, based on feel. of 1RM Front Squat
Stimulus
– The combination of a moderate load front squat complex with the hand release push-ups can be sneaky.
– The front rack will tire the shoulders, so we have the opportunity to build a little higher interference stamina in our HRPU
– HRPU’s are tallied if you want to put thrm in your notes…and just to annoy you in between your squats!
“Shuffle The Deck” (Time)
On the 3:00 x 6 Rounds:
Rounds 1+2+3:
10/7 Calorie Assault Bike
15 CTB Pull-Ups
10 Thrusters
Rounds 4+5+6:
10 Thrusters
15 CTB Pull-Ups
10/7 Calorie Assault Bike
MRx: 75/45, Rx: 95/65, Rx+: 115/85
Stimulus
– Conditioning Category: Threshold
– Looking for a weight on the barbell that you could complete 15+ thursters unbroken when fresh. Looking for unbroken sets of 10 in the workout.
– If you cannot complete 25+ chest to bar unbroken when fresh, we recommend bringing the reps down slightly.
– your score will be the total time of all 6 rounds.