CrossFit Evergreen – CrossFit

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

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Warm-up

See Coaches Board

On The 0:00… Positional Squats: A (Weight)

On the 0:00… Positional Squats: Part A

On the 2:00 x 3 Rounds:

12 Barbell Front Rack Reverse Lunges (6 each leg)

Percentages based on 1RM Front Squat:

Set 1 – 55% of 1RM Front Squat

Set 2 – 60% of 1RM Front Squat

Set 3 – 60-65% of 1RM Front Squat
Stimulus

– We will perform all 6 reps on each leg before switching to the other leg.

On The 8:00… Positional Squats: B (Weight)

On the 8:00… Positional Squats: Part B

On the 2:00 x 3 Rounds:

12 Double Dumbbell Bulgarian Split Squats (6 each leg)

Athlete’s choice on weight, with the intention on building each round to a heavy set of 12 on the third round.
Stimulus

– Perform all 6 reps on each leg before switching to the other leg.

“Meet The Press” (Time)

“Meet the Press”

For Time:

70 Calorie Row

60 floor bench press

50 Toes to Bar

30 push press

20 kipping HSPU

10 Front Rack Forward Lunge

MRx: 105/65, Rx: 135/85, RX+: 155/105
Strategy

THE BIG TAKEAWAYS

1. This is a gymnastics (toes to bar) workout. Plan everything around the gymnastics here.

2. Quick reps on bench from the floor.

3. The row is long enough where we can’t fully relax, and with no upper pulling for a while after, we can push a little here as long as we can get into the floor bench press quickly.