CrossFit Evergreen – CrossFit
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
The paradigm shift is as powerful as it is simple: every day, we wake, every day, to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.
Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.
Metcon
Master of None (Time)
“Master of None”
For Time: (15 min cap)
60/45 Calorie Row
45 Pull-Ups (Rx+=Chest to Bar Pull-ups)
30 Deadlifts MRx: 135/95, Rx:185/135, Rx+:225 / 155 lb
15 Bar-Facing Burpees
Modifications
60/45 CALORIE ROW
– 60/45 Calorie Bike Erg
– 45/36 Calorie Assault or Echo Bike, Ski Erg, or Air Run
– 600m Run
PULL’UPS/ CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Strict Chest To Bar or Pull-Ups
– Alternating Double Dumbbell Plank Rows
DEADLIFTS
– Reduce Weight
– Double Dumbbell/Kettlebell
BAR FACING BURPEES
– Regular Burpees
Movement Prep
7 Calorie Row
6 Chest To Bar Pull-Ups
5 Deadlifts
4 Bar Facing Burpees
Stimulus
– Conditoning Category: Threshold
– This chipper style workout will be a test of grip, grit, and lungs.
– The row should take less than 5:00
– The pull-ups should take less than 4:00. You should be able to complete the 45 reps in no more than 6 sets. If needed, reduce the reps.
– The deadlifts should take less than 3:00. The weight should be a moderate weight that you can complete the 30 deadlifts in no more than 5 quick sets.
– The bar facing burpees should take less than 2:00.
– Score: Time
Strategy
1. If we want to complete the row in under 5:00, guys will need to row at least 12 cals per minute, and ladies will need to row at least 9 cals per minute. Find a pace that is just outside your comfort zone and hold steady knowing this will be the only time you will be rowing within this workout. Be mindful of how tightly you are gripping the handle here as well in order to conserve the forearms for the rest of the workout.
2. Let’s push our sets a bit today on the pull-ups. Sets of 8, or more is the goal. Breaks should be quick and diliberate.
3. The deadlifts will be our last grippy station. This will be the station that will our true test of grit. Let’s see if we can complete the deads in 2-5 sets.
4. Light the fire on the burpees at the end. These should be FAST and uncomfortable.
Metcon (Time)
Run: Long
10 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
No Additional Rest Between Reps or Sets
Modifications
200M RUN
– 1000m Bike
– 250m Row
– 200m Ski
Movement Prep
1 x 200m Easy
3 x 100m With Unlimited Rest Between (Ramp Up Your Speed With Each 50m)
Stimulus
– A continuous running piece that will help train our bodies to clear lactic acid through movement (vs. rest).
– We want to make the “fast” 200’s pretty uncomfortable. We can run as slow as we’d like to during the recovery jogs in order to maintain our “fast” 200 splits.
– The 200 recoveries can be slow but we are not looking to walk here.
– Have some paces in mind before starting. For example, :40s per fast 200 and about 1:00-1:10 per recovery.
– While it is not necessary, it will be extremely helpful to wear a watch where you can hit a lap time each 200. In the event you do not have a watch, our scoring here will be total time so just start a clock when you begin and be sure to get your time at the completion of the 10 rounds.
– Score: Total Time. If you have your lap times, record them in your notes.