CrossFit Evergreen – CrossFit
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we hav3n’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Challenge
WALL SIT MONTH!
1:20 Wall Sit
Let’s mix it up today and use a plate for added weight!
“Sneaky Sevens” (Time)
7 Rounds For Time:
7 Box Jump Ups 24/20
7 Power Cleans
7 Toes to Bar
7 Front Squats
7 Bar-Facing Burpees
7 Push Jerks
7 Chest to Bar Pull-ups
BB MRx: 85/45, 105/65, Rx+: 125/85
STIMULUS
CONDITIONING CATEGORY: Threshold
ALL MOVEMENTS: Less than 30s each.
SCORE: Time
STRATEGY
– Smooth on the box jump UPS and bar-facing burpees.
– Sets or quick singles on the cleans.
– 1-2 sets on the toes to bar and chest to bar.
– Push for unbroken front squats and push jerks.
– Quick transitions throughout.
MOVEMENT PREP
3 Box Jump Ups
3 Power Cleans
3 Toes to Bar
3 Front Squats
3 Bar-Facing Burpees
3 Push Jerks
3 Chest to Bar Pull-ups
MODIFICATIONS
BOX JUMP UPS
– Reduce Reps
– Reduce Height
– Box Step-Ups
– Broad Jumps
POWER CLEANS
– Reduce Weight
– Reduce Reps
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– 4 Strict Toes To Bar
– 14 Sit-Ups
FRONT SQUATS
– Reduce Weight
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
PUSH JERKS
– Reduce Weight
– Reduce Reps
– Sub Dumbbells
CHEST TO BAR PULL-UPS
– Reduce Reps
– 4 Strict Chest To Bar
– Alternating Dumbbell Plank Rows
Mobility
Take 10 Min. To work on …
-THORACIC OPENER W/ROLLER
-ROLL OUTS (glutes, legs, back)
-PUPPY POSE WITH SIDE STRETCH
-HAPPY BABY