CrossFit Evergreen – CrossFit

“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

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Overhead Squat

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.

– Barbell taken from a rack.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 10 and drop set weights.

– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.

– Sub 5 x 10 Overhead Squats (w/ PVC or Empty Barbell)

– Sub Single Dumbbell

“Enough” (4 Rounds for reps)

AMRAP 2-2-2-3:

6 Devils Press

10/7 Calorie Echo Bike

Max Overhead Squats 95 / 65 lb

Rest 1:00 Between AMRAPs

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

BB: MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Sprinty Intervals

– Devils Press: Less than 45s per round.

– Bike: Less than 45s per round.

– OHS: Light (less than 50% of 1RM). Take bar from the floor.

– Goal: 12 reps or more per round.

– Score: Enter 4 rounds of OHS reps. Your overall score will be the sum total.

– Be speedy on these, use your hips for momentum.

– Faster pace on the bike than usual.

– Big sets on the overhead squats.

– Quick transitions.

Modifications

Devils Press

– Reduce Weight

– Reduce Reps

– DB Thrusters

10/7 CALORIE ECHO BIKE

– Reduce Calories

– 10/7 Cal Assault Bike, Air Run, or Ski

– 15/10 Cal Row or Bike Erg

– 10 x 10m Shuttle Runs

OVERHEAD SQUATS

– Reduce Loading

– Front Squats

– Sub Single Dumbbell