CrossFit Evergreen – CrossFit
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard once or twice before.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Metcon
Row Your Boat (Time)
“Row Your Boat”
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Chest to Bar Pull-Ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Chest to Bar Pull-Ups
Barbell: MRx:95/65, Rx:115/85, Rx+:135/95
Modifications
DEADLIFT & PUSH PRESS
– Dumbbells or Kettlebel
1,500 METER ROW
– 1,200m Ski
– 3,000m Bike
– 1,200m Run
– 900m Air Runner
Movement Prep
Practice Round at Workout Weight:
4 Deadlift
3 Push Press
2 Pull-Ups
Stimulus
Conditioning Category: Threshold
– The weight should feel light for the deadlifts and moderate for the push press.
– We should choose a weight that allows us to complete the push press in no more than 2 sets at any point in the workout given that this will be the limiting factor between our 2 barbell movements.
– The row distance will be the same for male and female athletes.
– Each chunk of this workout should take roughly 6:00. Each round of deads, push press, and muscle-ups should take about 2:00.
– If you cannot complete 5+ bar muscle-ups unbroken when fresh, reduce the reps to something you can complete in 2 sets or less.
– Score: Total Time
Strategy
THE BIG TAKEAWAYS
1. We want to try and push the triplets before and after the row. This is our biggest opportunity to gain ground here.
2. Aim for 1-2 sets on the deads, push press, and the bar muscle-ups.
2. Recover on the row. Get on the row as quickly as possible and use the first 250-500m to recover before settling in for the remainder of the row.
3. Be aggressive on our transitions. Get started on the next movement before we think we are ready. The friendly rep scheme allows for fast transitions.
Body Armor
Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Farmers Carry
Rest 2:00 Between Sets.
Stimulus
– We want stability and control throughout the full range of motion.
– Loading is not as important as movement quality.
– The dumbbell bench presses should be completed unbroken.
Modifications
BARBELL GOOD MORNING
– Banded Good Morning
– GHD Hip Extension
DUMBBELL BENCH PRESS
– Deficit Weight Push-Ups
– Sub Barbell or Kettlebells