CrossFit Evergreen – CrossFit
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
“Smoke Alarm” (AMRAP – Rounds and Reps)
“Smoke Alarm”
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees
– Conditioning Category: Threshold
– Row: Completed in less than 1:00
– Beep Test Rounds: Athletes should be able to complete each movement in unbroken sets. Each round should take less than 1:30.
– Notes: Pick up where you left off in the AMRAP after each row.
– Score: Total rounds + reps
– It does not pay to be a winner on the row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary and/or longer breaks.
– If we take a full minute to complete the row, we can anticipate finishing about 1 “Bergeron Beep Test” round. Try to make it your goal to finish as close to 1 round as possible within each window.
– Focus on quick transitions from movement to movement. Have a “just start” mentality.
– Out of the 3 movements in the “Bergeron Beep Test” rounds, let the burpees be your “pacer.” Move a little slower on these in order to get your pull-ups and thrusters done unbroken.
Prep
5 Cal Row
5 Thrusters
5 Pull-Ups
5 Burpees
Modifications
15/12 CALORIE ROW
– Reduce Cals
– 15/12 Cal C2 Bike
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski or Air Run
– 15 x 10m Shuttle Runs
– 150m Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows