CrossFit Evergreen – CrossFit

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.

How we act inside that moment is the reality of our character.

View Public Whiteboard

Skills (Time)

3 Rounds For Time:

500M Ski

30 HRPU (Rx+: 100 ft. HS Walk)

25 GHD sit ups (MRx: VUps)

20 Single Dumbel Box Step Ups (20/24)

DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35

25 MIN CAP
Flow, working on full range if motion and skill with Hand Release Push Ups. Work on increasing distance covered in handstand walks. Consistent GHD work firing the quads and touching to a ball.

BOX STEP-UPS: Hold db however feels best and alternate legs every rep.

“Apologies” (Time)

https://www.youtube.com/watch?v=cCN-oMiYldw

For Time:

45 Wallballs

30 Toes to Bar

15 Burpee Box Jump Overs

30 Wallballs

20 Toes to Bar

10 Burpee Box Jump Overs

15 Wallballs

10 Toes to Bar

5 Burpee Box Jump Overs

WB-MRx: 14/10, Rx: 20/14

Box-MRx: 24/20 Step Overs, Rx: 24/20 Jump Over

TTB: MRx: Knees To Chest

20 MIN CAP
CONDITIONING CATEGORY: High Threshold

WALLBALLS: Completed in sets of 10 or more throughout.

TOES TO BAR: Completed in sets of 5 or more throughout.

BURPEE BOX JUMP OVERS: Higher box. Burpee performed facing box.

SCORE: Time

– Aim for big sets of wallballs.

– Don’t be afraid of going for bigger sets of toes to bar than usual if it’s there. If they begin to feel grindy, switch over to quick small sets.

– Pace the burpee box jump overs in a way that will allow you to go big on the other 2 movements.

Prep

5 Wallballs

5 Toes to Bar

5 Burpee Box Jump Overs

Modifications

WALLBALLS

– Reduce Loading

– Reduce Reps

– Reduce Target Height

– Single Dumbbell Thrusters

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 60-45-30 Medball Overhead Sit-Ups

– V-Ups

BURPEE BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Burpee Broad Jumps

– Burpee To Target