CrossFit Evergreen – CrossFit
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
“Who-Ville” (Calories)
“Who-ville”
On the 2:00 x 10 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score: Total Calories
– Flow: Athletes will complete 5 strict pull-ups, 10 air squats, and 15 sit-ups every 2:00 minutes. In the remaining time of each 2:00 window, athletes will accumulate as many calories as possible on the rower.
Prep
10 Scap Retractions
5 Kip Swings
5 Strict Pull-Ups
5 Air Squats
5 Abmat Sit-Ups
5 Cal Row
Modification
STRICT PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
ROW
– Any Other Machine
– 10m Shuttle Runs
– Burpees
Mobility
THURSDAY 30 MOBILITY
UPPER BODY
1. Child’s Pose
2. Shoulder to Floor
3. Wrist Stretches
4. Laying Front Rack Stretch
5. Down Dog
LOWER BODY
1. Couch Stretch
2. Pigeon Pose
3. Standing Forward Fold
4. Spiderman Hold
5. Frog Stretch
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=mWLIEPuSokw
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=Fd4rzAi_e_o
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=NX4cM2Yzmjs