CrossFit Evergreen – CrossFit
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
We can choose to believe that life is happening to us, or that we are fully in control.
We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.
Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.
Warm-up
See Coaches Board
Positions: Overhead Squat (Weight)
5 Sets:
1 Tempo Overhead Squat
*5s Down, 5s Pause in Bottom, 5s Stand
Rest As Needed Between Sets.
Stimulus
– Focus on punching up on the bar and pushing the pinkies in to the bar to help keep the shoulders externally rotated and in a solid position.
– These are meant to be light, technique loads.
Percentages based on 1RM Overhead Squat:
Set 1 – 50% of 1RM Overhead Squat
Sets 2-5 – 50-65% (50-65, Overhead Squat, of 1RM Overhead Squat), based on feel.
“Ski Bells” (Time)
Odd-Object Conditioning A
For Time:
12-9-6:
Ski Erg Calories
Double Dumbell Hang Clean and Jerks (35 / 25 lb)
… Directly into…
12-9-6:
Ski Erg Calories
Double Dumbell Thrusters (35 / 25lb)
Stimulus
– We will perform both couplets one after the other and our score will be our total time for both.
– We should want to aim to hang onto the dumbbells here for unbroken sets if possible.