CrossFit Evergreen – CrossFit
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.
Metcon
Fluffy (Part 1) (Calories)
[AMRAP 8]:
Max Bike Calories
Rest 2 Minutes Before Beginning Part 2…
MOVEMENT PREP
Part 1:
2 Rounds:
20s Easy
20s Moderate
20s Fast
Part 2:
3 Pull-ups + 10 Double Unders
Part 3:
10 Empty Barbell Deadlifts
8 Deadlifts @ Light Weight
6 Deadlifts @ Light/Moderate Weight
MODIFICATIONS
-Calories on any other machine (only Rx if not enough bikes available)
STIMULUS
– CONDITIONING CATEGORY: Threshold
– FLOW: This is part 1 of 3. Immediately following your 8 minute AMRAP, rest 2 minutes, then begin part 2.
– SCORE: Calories
STRATEGY
– Try maintaining 75+ RPM.
– Have a calorie goal per minute in mind to help keep you on track.
Fluffy (Part 2) (AMRAP – Rounds and Reps)
[AMRAP 8]:
1 Rope Climb (15ft.)
10 Double Unders
1 Rope Climb (15ft.)
20 Double Unders
1 Rope Climb (15ft.)
30 Double Unders
…
Continue to add 10 double unders each round.
Rest 2 Minutes Before Starting Part 3…
MODIFICATIONS
ROPE CLIMB
– Reduce Height
– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
DOUBLE UNDERS
– Complete The Same Number Of Reps Each Round
– 1.5x Single Unders
– Line Hops
STIMULUS
– CONDITIONING CATEGORY: Threshold
– ROPE CLIMB: Less than 30s per rope.
– DOUBLE UNDERS: Less than 15s for every 10 reps.
– SCORE: Rounds+Reps. If you finish the round of 50 double unders and you get 25 double unders in the round of 60, your score would be 5+26 (this includes the rope climb that started the round).
STRATEGY
– Focus on strong foot clamps on the rope climbs. We don’t want the feet to slide as we stand.
– Breathe and relax the shoulders on the double unders.
Fluffy (Part 3) (Weight)
[8 Minute Window]:
Establish 5RM Deadlift
MODIFICATIONS
DEADLIFTS
– From Blocks
– 6 Back Rack Step-Back Lunges (From Rack)
– EMOM x 8: 5 Double Dumbbell Deadlifts
STIMULUS
– CONDITIONING CATEGORY: Lift
– DEADLIFTS: These 5 reps should be completed “touch and go” meaning that the plates should just “kiss” the ground between reps.
– SCORE: Heaviest Load
STRATEGY
– Hit 2-3 easy warm-up sets at light-moderate weights. From there, build by feel.
– Be mindful of how big your jumps are. Make your big jumps early on and they should get smaller from there.
Deadlift
This is not another event. Put your final score from Fluffy (Part 3) in here so the heavy set of 5 is in our deadlift history.
Core Conditioning
50 Weighted Sit-ups
-If you are unable to complete sit-up without the weight staying against your chest use less weight