CrossFit Evergreen – CrossFit
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
“Activate” (AMRAP – Reps)
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings
Minute 3: 10-Meter Shuttle Runs
Minute 4: AbMat Sit-ups
Minute 5: Row
Minute 6: Rest
*Athlete’s choice on reps for each movement
MRx: 35/20, Rx: 53/35, Rx+: 70/53
INTENTION: Long sweaty EMOM for our active recovery piece today.
SCORE: Total reps across all 5 rounds.
Modifications
CALORIE BIKE
– Sub Cals On Any Other Machine
– Double/Single Unders
– Burpees
RUSSIAN KETTLEBELL SWINGS
– Sub Single Dumbbell
10-METER SHUTTLE RUNS
– Calories On Any Machine
– Double/Single Unders
– Burpees
CALORIE ROW
– Sub Cals On Any Other Machine
– 10-Meter Shuttles
– Double/Single Unders
– Burpees
Mobility
Thursday 30 Mobility
UPPER BODY
1. Child’s Pose – 2:00
2. Shoulder to Floor – 1:00/Side
3. Wrist Stretches – 1:00
Laying Front Rack Stretch – 2:00
5. Down Dog – 2:00
LOWER BODY
1. Couch Stretch – 2:00/Side
2. Pigeon Pose – 2:00/Side
3. Standing Forward Fold – 2:00
4. Spiderman Hold- 2:00/Side
5. Frog Stretch – 2:00