CrossFit Evergreen – CrossFit
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?
Front Squat
Front Squat
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.16.22 we built to a heavy set of 5 (score linked).
– To view your linked score, click on the clock icon on the score bar.
– We can use our heavy 5 as a reference point for our heavy 3.
– Barbell taken from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Dumbbells
“Brief Relief” (5 Rounds for reps)
“Brief Relief”
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wallballs
Rest 1 Minute Between Rounds
MRx: Step Overs
MRx: 14/10, Rx: 20/14
– Conditioning Category: Threshold
– Flow Notes: Athletes will begin each AMRAP on the burpee pull-ups regardless of where they finished in the previous round.
– Burpee Pull-Ups: Athletes can jump directly into the pull-ups. 3 reps should take less than 20s.
– Box Jump Overs: Athletes do not need to stand fully on the box but the burpees should face the box. 6 reps should take less than less than 45s.
– Wallballs: 9 reps should take less than 45s.
– Score: Enter rounds + reps each round. You overall score will be the sum total of all rounds.
– With only 1 minute of rest between rounds, we need to be smart about pacing. These are not “all out sprint” intervals.
– Find a steady rhythm on the burpee pull-ups and box jump overs. Stepping down on the burpee box jump overs can help keep the heart rate down.
– Aim for unbroken sets of wallballs each round with 1 break at most in the later rounds if needed.
Prep
3 Burpee Pull-ups
6 Box Jump Overs
9 Wallballs
Modifications
BURPEE PULL-UPS
– Reduce Reps
– Pull-Ups
– Burpee To Target
BOX JUMP OVERS
– Reduce Reps or Height
– Box Step-Overs
– Broad Jumps
WALLBALLS
– Reduce Reps, Loading, or Target Height
– Single Dumbbell Thrusters