CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Gymnastics Conditioning (AMRAP – Reps)
Gymnastics Conditioning
3 Sets for Max Reps:
Strict Handstand Push-Ups (5″ Riser)
Rest 1:00 between sets.
3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets.
Stimulus
– We will perform all 3 sets of the strict handstand push-ups before moving on to the strict ring dips.
– Record each set of reps completed.
– Score: Total Reps
Deadlift (Weight)
On the Minute x 3:
20 Double-Unders
5 Deadlifts
Rest 1:00
On the Minute x 3:
20 Double-Unders
4 Deadlifts
Rest 1:00
On the Minute x 3:
20 Double-Unders
3 Deadlifts
Stimulus
– All deadlift sets should be completed unbroken
– We will record all 9 rounds of weight lifted.
– Score: Max Load
All percentages are based on our 1RM deadlift.
Sets of 5 Deadlifts – 60-70%
Sets of 4 Deadlifts – 65-75%
Sets of 3 Deadlifts – 70-80%
“U Can’t Touch This” (Time)
For Time:
21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run
Barbell: MRx: 135/95, RX: 155 / 105 Rx+: 175/125
Stimulus
– We should choose a deadlift weight that we can perform 20+ reps unbroken when fresh.
– Score: For Time
Strategy
THE BIG TAKEAWAYS
1. We want to push the deadlifts and burpees here. The sooner we can get to the run, where we are always guaranteed to make forward progress, the better.
2. Recover on the run. Find a steady pace that allows us to immediately get to work on the next movement as soon as we are finished our run.
3. One quick break on the deadlifts in order to save our energy if needed is fine. The deadlift is such a quick movement, that a 2 second break could help keep our overall pace up.