CrossFit Evergreen – CrossFit
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.
Skill Conditioning
5 x AMRAP 2:
50 Double Unders
Max Distance Handstand Walk
Rest 1 Minute Between Sets.
INTENTION: Practice handstand walking and double unders under fatigue.
STANDARDS: Set-up 5ft. markers in a 25ft. grid. Hands must start behind any line and finish across any line that follows. Each 5ft. section will count as 1 rep.
SCORE: Enter reps completed each AMRAP. 1 rep = 5ft.
HANDSTAND WALK
– Reduce Distance
– Handstand Holds
– Wall Walks
– Handstand Shoulder Taps Against A Wall
DOUBLE UNDERS
– Single Unders
– Line Hops
“Mind Your Business” (AMRAP – Rounds and Reps)
AMRAP 20:
8 Dumbbell Snatches
8 Toes to Bar
250 Meter Row
MRx: 30/15, Rx: 40/25, Rx+: 50/35
MRx: V-Ups
CONDITIONING CATEGORY: Pacer
DB SNATCH: Single dumbbell. Alternate arms. Less than 30s.
TOES TO BAR. No more than 2 sets. Less than 30s.
ROW: Less than 1:30.
GOAL: 8 Rounds or more
SCORE: Rounds + Reps. Every meter is a rep.
– Steady paced, unbroken snatches.
– Hold on for unbroken sets for as long as you can on the toes to bar.
– Row at a pace that will allow you to go unbroken on the other 2 stations.
– Fast transitions.
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Load
– Kettlebell Swings
– Light Barbell Power Snatches
TOES TO BAR
– Reduce Reps
– 12 AbMat Sit-Ups
250 METER ROW
– Reduce Distance
– 200m Ski
– 200m Run
– 150m Air Run
– 500m Bike (~1:00 effort)
– 15 Burpees