CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Warm-up
See coach’s board
Metcon (Time)
“Over the Edge”
5 Rounds for Time:
15 Overhead Squats (75 / 55 lb)
12 Chest to Bar Pull-ups
9 Burpee Box Jumps (24″/20′)
Stimulus
– Conditioning Category: Threshold
– The weight on the bar should be light and something you can complete within 2 sets each round.
– The bar will come from the floor, not the rack.
– If you do not think you can complete the chest to bar in 2-3 sets within the workout, let’s reduce the reps or modify the movement.
– Your burpees should face the box. Be sure to stand up all the way on the box before coming down.
– Score: Time
Overhead Squat (12 min – est. heavy double)
Overhead Squat [Immediately Following WOD]
12 Minute Window:
Establish Heavy Double Overhead Squat
[Bar Taken From the Rack]
Stimulus
– Looking to establish a heavy, but not necessarily max set of 2 overhead squats immediately following our conditioning piece
– Build up and stop right before you feel your form starts to break down (to technical failure)
– The idea with lifting after the metcon twice this week is the bodies are loose & warm, and we’re preparing to potentially lift under fatigue at the Games
– Enter heaviest load hit for an unbroken set of 2