CrossFit Evergreen – CrossFit
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Bench Press
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Athletes can pause at the top if needed.
– Bar hits the chest in the bottom.
– Elbows fully lock at the top.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
“Moving Target” (Time)
10 Rounds For Time:
500 Meter Bike Erg
30 Double Unders
10 Burpees to Target (6″)
Time Cap: 30 Minutes
– Conditioning Category: Threshold
– Bike: 1:00-1:30. Reset the bike each round.
– Double Unders: 20-45 Seconds.
– Burpees To Target: Less than 1:15.
– Score: Total time. If capped add 1 second for every missed rep.
– The bike pace matters the least here.
– Focus on fast transitions.
– Aim for unbroken double unders.
– Push the pace on the burpees.
Prep
100m Bike
10 Double Unders
1 Burpee To Target
Modifications
500M BIKE ERG
– Reduce Distance
– Same Meters On Any Bike
– 250m Row
– 200m Ski
– 200m Run
– 150m Air Run
30 DOUBLE UNDERS
– Reduce Reps
– 45s Time Cap
– 45 Single Unders
– 30 Line Hops
BURPEES TO TARGET
– Reduce Reps
– Reduce/Remove Target