CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Weighted Pull Ups (5 Rounds for weight)
Weighted Pull-Up
For Total Load:
5 Sets of 5
– Use a belt or squeeze a dumbbell between the thighs or feet.
– The idea here is to choose heavy loads across.
– If you cannot do an unbroken set of 5 strict pull-ups with any weight, complete 5 x 5 reps with bands. So…Try even a little weight, with bands!
Rx is any weight STRICT PULL UPS
– Score: Enter loading for each set. Overall score with be the sum total of these weights.
Prep
10 Scap Retractions
5 Kip Swings
1-3 Strict Pul-Ups
Do The Math (Calories)
“Do The Math”
On the 2:00 x 10 Rounds:
1 Rope Climb
15 Wallballs
Max Calorie Row
WB-MRx: 14/12, Rx: 20/14
*Score: Total Calories
– Conditioning Category: Threshold
– Ropes: Completed in under 30s.
– Wallballs: Completed in under 45s.
– Athletes should have at least 30s on the rower each round.
– Aim to stop the row about 10s before the 2:00 mark so that you can prepare for the next round.
– Focus on strong foot clamps going up the rope.
– Aim for unbroken sets or 1 break max on the wallballs.
– See if you can hold the same number of calories each round.
Prep
1 Rope
5 Wallballs
7 Cal Row
Modifications
ROPE CLIMB
– Reduce Rope Height
– 3 Strict Pull-Ups + 3 Knees To Chest
– 6 Alternating Dumbbell Plank Rows
WALLBALLS
– Reduce Reps/Loading
– Medball Front Squats
– Single Dumbbell Thrusters
ROW
– Bike
– Ski