CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
Deadlift (AMRAP – Reps)
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 2 sets of 5 unbroken deadlifts. Then complete 2 sets of 10 unbroken deadlifts. For the final set, complete 1 set of 10 or more unbroken deadlifts. This is essentially a “near max set.” Leave 1-2 reps in the tank.
SCORE: Enter reps completed for the set of 10+
“Change of Plans” (3 Rounds for reps)
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull-ups
9 Dumbbell Hang Power Cleans
Rest 5 Minutes
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull-ups
9 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull-ups
9 Dumbbell Push Jerks
Dumbbells: MRx: 35/20, Rx: 40/25, Rx+: 50 / 35 lb’s
CONDITIONING CATEGORY: Threshold
WALKING LUNGE: Less than 1:00. Mark out 5ft, sections to practice Open standards (both feet must start behind any line, and both feet must finish beyond any line that follows
BURPEE PULL-UPS: Less than 2:00.
CHEST TO BAR: Sets of 4 or more. Less than 1:00.
PULL-UPS: Sets of 4 or more. Less than 1:00.
DUMBBELL MOVEMENTS: 1-2 sets. Less than 1:00.
SCORE: Enter rounds+reps completed each AMRAP. Every 5ft. on the lunge is 1 rep.
STRATEGY
– Unbroken efforts or 1 quick break on the lunges.
– Push the gymnastics. See if you can hold on for bigger sets today.
– 1-2 QUICK sets on the dumbbell movements.
– Quick transitions.
MOVEMENT PREP
4 Walking Lunge Steps
2 Burpee Pull-ups
2 Dumbbell Hang Power Cleans
4 Walking Lunge Steps
2 Chest to Bar Pull-ups
2 Double Dumbbell Front Squats
4 Walking Lunge Steps
2 Pull-ups
2 Dumbbell Push Jerks
FRONT RACK WALKING LUNGE
– Reduce/Remove Weights
– Reduce Distance
– Sub Barbell
– 16 Step-Back Lunges
DOUBLE DUMBBELL MOVEMENTS
– Reduce Reps
– Reduce Weights
– Sub Barbell
BURPEE PULL-UPS
– Reduce Reps
– Burpees Only
– Pull-Ups Only
CHEST TO BAR PULL-UPS
– Reduce Reps
– 6 Strict Chest To Bar
– Alternating Double Dumbbell Plank Rows
PULL-UPS
– Reduce Reps
– 6 Strict Pull-Ups
– Double Dumbbell Bent Over Rows