CrossFit Evergreen – CrossFit

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

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Skill

Spend 10 minutes working on a gym skill you would like to improve. Ask your coach for tips.

Some exercise example are:

-Squats

-Pistols

-Handstands

-Turkish Get-up

-Pull-Ups

-Muscle-ups

Metcon

Cannoli (Time)

“Cannoli”

Buy-In:

50/35 Calorie Assault Bike

3 Rounds:

15 Deadlifts MRx: 135/95, Rx: 155/115, Rx+: 185 / 135 lb

30 Double Unders

15 Burpees (Rx+=HSPU)

30 Double Unders

Cash-Out:

50/35 Calorie Assault Bike

Movement Prep

5 Calorie Assault Bike

5 Deadlifts

10 Double Unders

5 Burpees

10 Double Unders

Modifications

50/35 CALORIE ASSAULT BIKE

– 50/35 Cal Ski

– 63/50 Cal Row

– 800m Run

DEADLIFTS

– Reduce Weights

– Reduce Reps

– Double Dumbell or Kettlebell Deadlifts

– Weighted Reverse Lunges

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Line Hops

BURPEES

– Push-Ups

– 1/2 Burpees

– Hand-Release Push-Ups

-Jump Squats
Stimulus

– Conditioning Category: Threshold

– The assault bike should take less than 4:00.

– The deadlifts should take less than 1:00 and should be completed in no more than 3 sets.

– The double unders should take less than 45s.

– The burpees should take less than 1:00 and should be completed in no more than 3 sets.

– Score: Time

Strategy

– We want to aim for our second bike to be faster than our first.

– 1 quick break on the deadlifts wouldn’t be a bad idea in order to save the shoulders a bit.

– Breathe and relax the shoulders on the double unders.

– For the burpees we want to keep our sets consistent each round.