CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

View Public Whiteboard

Metcon

Strict JT (Time)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

SUBS

OVERALL WORKOUT:

-Reduce Volume

STRICT HANDSTAND PUSH-UPS:

-Reduce Reps

-Feet on Box or Bench Video

STRICT RING DIPS:

-Reduce Reps

-Banded Ring Dips

PUSH-UPS:

-Reduce Reps

-Elevate Hands to Box or Bench

-Knee Push-ups
Movement Prep

Practice Round:

3 Strict Handstand Push-Ups

3 Strict Ring Dips

3 Push-Ups

Stimulus

– We’ll be retesting this bench mark in the final week of this cycle (week 8).

– Working a high interference upper body pressing workout with the strict version of the hero workout “JT.”

– This is designed to be very challenging on the arms and chest, so look to break all these movements into manageable chunks from the beginning.

– We’ll put a 12 minute cap here. If you get capped, your score will be 12:00 and we’ll add 1 second for ever missed rep.

– Score: Time

John Deere (Time)

“John Deere”

(30 Minute Cap)

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry

21-15-9:

Row Calories

Bike Calories

MRx: 30/25, Rx: 40/30, Rx+: 50/35

Movement Prep

Practice Round:

5 Calorie Row

5 Calorie Bike

20m Farmers Carry

Modifications

– Equal calories any machine (to maintain rep scheme)

– If running, 400-200-100m we’ll be the distances to sub.

Midline

If time permits:

Midline

3 Giant Sets:

20 Seated Banded Abductions

20 Weighted AbMat Sit-Ups

20 AbMat Sit-Ups

Rest 2 Minutes Between Rounds

Stimulus

– A giant set means that we’ll move quickly from station to station and rest only between fully completed sets. A fully completed set is when we have finished all 3 stations.

– Hug a dumbbell to the chest for the weighted sit-ups. Feel free to build in weight each set or stay the same across.

Movement Prep

https://www.youtube.com/watch?v=Af63bSH3LIw