CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Deadlift
All Percentages Based Off 1RM Deadlift
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 6 sets of 3 unbroken deadlifts. For the final set, complete a set of 3 or more unbroken deadlifts. This should be a “near max” set. Leave 2-3 reps in the tank.
SCORE: Enter reps completed for the set of 3+
Prep
2-3 warmup sets to 50%
Modifications
DEADLIFT
– From Blocks
– Double Dumbbell
“Holleyman” (Time)
30 Rounds For Time:
5 Wallballs
3 Handstand Push-ups
1 Power Clean
Time Cap: 30 Minutes
WB-Mrx: 14/10, Rx: 20/14
Mrx: Push Ups, Rx: HSPU
BB-MRx: 105/75, Rx: 155/105, Rx+: 185/135
HERO WOD: Last time we completed this workout was 9.13.2015.
CONDITIONING CATEGORY: Grindy Threshold
WALLBALLS: Less than 15 seconds per round.
HANDSTAND PUSH-UPS: Can be strict or kipping. Less than 15 seconds per round.
POWER CLEANS: This should be a heavy single but should not exceed 75% of your 1RM power clean. Less than 15 seconds per round.
SCORE: Total time. If capped, add 1 second for every missed rep.
– Find a steady, sustainable pace you can hold for the entire workout.
– Aim for unbroken sets of wallballs and handstand push-ups.
– Focus on quick transitions.
– If you complete 1 round every minute, you will complete this workout under the time cap. Use the clock as a guide to help you pace.
Prep
For Time (At Walk Through Pace):
5 Wallballs
3 Handstand Push-ups
1 Power Clean
Modifications
WALLBALLS
– Reduce Load
– Reduce Reps
– Reduce Target Height
– Sub Single DB Thrusters (Hold Dumbbell Across Chest)
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Sub Double Dumbbell Strict or Push Presses
POWER CLEANS
– Reduce Load
– Sub Dumbbells