CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
Stamina Cycling (Weight)
On the 4:00 x 3 Sets:
12 Unbroken Hang Squat Snatches
Stimulus
– Working our ability to hang on to larger sets.
– Be focused and stay present as we get into reps 8-12.
All percentages based on 1RM Snatch:
Set 1 – 50-60%
Set 2 – 55-65%
Set 3 – 60-70%
Movement Prep
2-3 Sets up to Opening Weight:
5 Hang Squat Snatches
Modifications
HANG SQUAT SNATCH
– Hang Squat Clean
– Sub Single Dumbbell
– Reduce Weights
“Unfriendly Fran” (Time)
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Chest to Bar Pull-ups
9 Thrusters
MRx: 75/45, Rx: 95/65, Rx+: 115/85
Stimulus
– Choose a weight on the thrusters that we can complete all 9 reps unbroken each round. This will be challenging!
– If you cannot complete 9 chest to bar pull-ups unbroken when fresh, it is recommended to reduce the reps to a number you can complete in no more than 2 sets within the workout.
– The bike should take 1:00-1:30 to complete
– The pull-ups should take less than 1:00 to complete.
– The thrusters should also take less than 1:00 to complete.
– Athletes should expect to have 1:00 or more to rest between rounds.
– Score: Slowest Round
Modifications
12/9 CALORIE ASSAULT BIKE
– 12/9 Cal Ski
– 15/12 Cal Row
– 200m Run
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded
– 6 Strict
– Chin Over Bar Pull-Ups
– Alternating Dumbbell Plank Rows 35 / 20 lb’s