CrossFit Evergreen – CrossFit
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Metcon
Big Mac (Time)
“Big Mac” (23 Min Cap)
For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Burpee Box Jump Overs (24″/20″)
800 Meter Run
Modifications
800M RUN
– 600m Air Run
– 2000m Bike (Any)
– 1000m Row
– 800m Ski
150 DOUBLE UNDERS
– 1.5x Single Unders
– 150 Line Hops
BURPEE BOX JUMP OVERS
– Burpee Box Step-Overs
– Burpees Over A Barbell or Dumbbell
– Burpees to Target
– Box Jump Overs or Step Overs (No Burpee)
Movement Prep
Practice Round:
200m Run
10 Double Unders
100m Run
5 Burpee Box Jump Overs
Stimulus
– Conditioning Category: Pacer
– The 800m runs should take under 5:00
– The double unders should take under 2:00
– The burpee box jump overs should take under 5:00
– Reduce reps and/or distances in order to stay within these windows.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. With a mile and a half of running in this workout, we need to run at a pace that is slightly faster than our recovery pace.
2. Focus on staying as relaxed as possible on the double unders. Aim to complete these in 1-3 sets.
3. Find a steady pace on the burpee box jump overs. Stepping down from the box may help in finding a pace where you will not feel the need to stop at any point.
Midline
Midline
3 Giant Sets:
10 Rower Pike-Ups
30 Hollow Body Scissor Kicks
50ft. Quadruped Crawl
Rest 2 Minutes Between Sets
Stimulus
– Make the rower pike-ups slow and controlled reps. We want the hips to rise as high as possible on these.
– Keep the feet low on the scissor kicks. The feet should crossover one another on these as opposed to kicking side by side like we do when doing flutter kicks.
– A quadruped crawl is essentially a controlled bear crawl. Keep the hips low and really focus on keeping the midline engaged.
Modifications
ROWER PIKE-UPS
– V-Ups
– Slider Pike Ups