CrossFit Evergreen – CrossFit

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

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Strict Press (3 Rounds for weight)

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Rest 1-2 Minutes Between Sets.
INTENTION: With this being a deload week, we are lowering the volume of our lifts this week.

SCORE: Enter weights for each set.

2-3 warmup sets to 40%

“Opening Up” (AMRAP – Rounds and Reps)

AMRAP 15:

10 Wallballs

15 Burpee Box Jump Overs

20 Wallballs

15 Burpee Box Jump Overs

30 Wallballs

15 Burpee Box Jump Overs

…

Add 10 Wallballs Per Round

Wallballs: MRx: 14/10, Rx: 20/14

Box: 24/20, Mrx: Stepovers
CONDITIONING CATEGORY: Threshold

WALLBALLS: 10 reps should take less than 30s.

BURPEE BOX JUMP OVERS: Less than 1:30 each round.

GOAL: Finish the round of 40. wallballs.

SCORE: Rounds + Reps. If you finish the round of 40 wallballs and get 10 wallballs in the round of 50, your score would be 4+10.

Strategy

– Aim to complete the rounds of 10 and 20 unbroken. From there, complete sets of 20, 15, 10, 8, 7, or 5’s. We want to keep our rest time between sets to a minimum so choose sets that will allow you to stay moving.

– Steady, easy pace on the burpee box jump overs. Rushing here will only cause us to break more on our wallballs.

– Make your transitions seamless and aim to “just start” the next movement.

Prep

4 Wallballs

4 Burpee Box Jump Overs

Modifications

WALLBALLS

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters (Hold DB Across Chest)

BURPEE BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Burpees

– Burpee Box Step-Overs

– Burpee Broad Jumps