CrossFit Evergreen – CrossFit
“Rome was not built in a day.” – John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.
We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-3-2-2-2
10-14 Unbroken: 5-4-3-3-2
15-19 Unbroken: 9-9-8-7-6
20-24 Unbroken: 12-12-10-8-6
25+ Unbroken: 18-16-14-10-6
STIMULUS
– If you have not tested your max set of strict HSPU, do that in replacement of this piece. If you cannot complete 5+ reps, use a 5″ riser or 1-2 abmats.
– Score: Enter largest set
MODIFICATIONS
-Dumbbell Shoulder Press
-Push-ups
Metcon
Dance With The Devil (Time)
15-12-9-6:
Double Dumbbell Devil’s Presses MRx: 30/20, Rx: 50 / 35 lb’s
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
MOVEMENT PREP
2 Double Dumbbell Devil’s Presses
4 Calorie Row
2 Dumbbell-Facing Burpees
4 Calorie Row
MODIFICATIONS
DOUBLE DUMBBELL DEVIL’S PRESSES
– Reduce Reps
– Reduce Load
– Single Dumbbell
15|12|9|6 CALORIE ROW
– 15|12|9|6 Cal Bike
– 12|9|6|3 Cal Ski
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– DEVIL PRESS: Less than 30s for every 3 reps.
– ROW: Less than 45s for every 6 cals.
– DB FACING BURPEES: Less than 45s for every 6 reps.
– SCORE: Time
STRATEGY
– Steady, consistent pace on the devil’s presses.
– Strong effort on the row but we should be able to get off and get right back to work on the devil’s presses.
– Pace burpees and push the row OR push the burpees and pace the row. Pick one of the 2 movements to GO on and recover a bit on the other.