CrossFit Evergreen – CrossFit
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.
Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Strict Press (AMRAP – Reps)
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken strict presses from a rack, resting 1-3 minutes between each set. Following the third set, complete a max set of strict presses.
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the max set.
“Pushing Me Away” (Time)
5 Rounds For Time:
1,000 Meter Bike Erg
50 Double Unders
10-8-6-4-2 Strict Ring Dips
CONDITIONING CATEGORY: Threshold
BIKE: Less than 2:30. Samper as high as possible while holding 80+ RPMs.
DOUBLE UNDERS: Less than 1:00.
STRICT RING DIPS: 3 reps should take less than 30s.
STRATEGY
– Hard effort on the bike.
– Relax the shoulders on the rope and breathe.
– Quick small sets on the ring dips.
RE: Time.
MOVEMENT PREP
250m Bike Erg
10 Double Unders
3 Strict Ring Dips
MODIFICATIONS
1,000 METER BIKE ERG
– Reduce Distance
– 1,000m On Any Bike (~2:00-2:30 Effort)
– 500m Row
– 400m Run
– 400m Ski
– 300m Air Run
– 30 Burpees
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 75 Single Unders
– 12/10 Cal Ski
– 15/12 Cal Row
STRICT RING DIPS
– Reduce Reps
– Banded
– Dips Between Boxes
– Bench Dips