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 a couple times.

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.

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Strength

Front Squat

5-5-3-3-1-1-1

-Front Squats

-Choose your weights for each set

-Warm up before your first set of 5

Metcon

Metcon (Time)

2-4-6-8-10:

Power Snatches MRx:75/55, Rx:95/65, Rx+:135 / 95

After Each Round:

400 Meter Row

5 Strict Pull-ups

5 Toes to Bar

Movement Prep

2 Power Snatches

100 Meter Row

1 Pull-up

2 Toes to Bar

Modifications

POWER SNATCHES

– Reduce Load

– Reduce Reps

– Sub Dumbbell(s)

400 METER ROW

– 300m Ski

– 800m Bike

– 300m Run

– 20 x 10m Shuttle Runs

STRICT PULL-UPS

-Jumping

-Banded

-Bent Over Row

-Aussies

TOES TO BAR

-Hanging Leg Raises

-Hanging Knee Raises

-V Ups

-Double the Reps Sit-Ups
Stimulus

– Conditioning Category: Threshold

– The power snatches should be at a weight that can be performed in quick singles during the workout.

– The rows should take less than 2:00.

– Each round of pull-ups and toes to bar should take around 1 minute.

– Score: Total Time

Strategy

– Let’s aim for quick singles on the barbell

– Find a steady pace on the row

– Focus on consistent sets on the pull-uos and toes to bar.