CrossFit Evergreen – CrossFit
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Strength
Bench Press
6 Sets:
6 Bench Press
All Sets @ 60% of 1RM Bench Press
MOVEMENT PREP
2-3 warmup sets to 60%.
MODIFICATIONS
BENCH PRESS
– Reduce Percentage
– Sub Dumbbells
STIMULUS
– Rest as needed between sets.
– Sets should be completed unbroken.
– Score: Enter weights
Metcon
Turn & Burn (Time)
3 Rounds:
15 Double Dumbbell Squats
15 Hand-Release Push-Ups
Accumulate 2 minutes of a fingertip hold. 1 plate per hand. MRx: 25/15. Rx:35/25
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: MRx: 15/10, Rx: 30 / 20, Rx+: 50 / 35
MOVEMENT PREP
5 Dumbbell Squats
3 Hand-Release Push-Ups
5 Air Squats
3 Dumbbell Shoulder To Overhead
MODIFICATIONS
DUMBBELL SQUATS
– Reduce Weight
– Reduce Reps
– Barbell Front Squat
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Elevate Hands
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Weights
– Reduce Reps
– Barbell Shoulder To Overhead
STIMULUS
– CONDITIONING CATEGORY: Threshold
– DUMBBELL SQUATS: Can rest dumbbells on shoulders but hands must stay on handles. 1-2 sets. Less than 1:00.
– HAND-RELEASE PUSH-UPS: 1-3 sets. Less than 1:00.
– Fingertip Hold: Break as needed. Less than 5:00.
– AIR SQUATS: Less than 1:00.
– DUMBBELL SHOULDER TO OVERHEAD: 1-2 sets. Less than 45 seconds.
– SCORE: Time
STRATEGY
– Big sets on the dumbbell squats.
– Quick sets on the hand-release push-ups. We want to avoid spending too much time under tension. No “sticky” reps.
– Steady pace on the air squats. Relax the shoulders.
– Make quick work of the shoulder overheads. Try to avoid pausing. Better to break than pause.