CrossFit Evergreen – CrossFit
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
Push Press x 5 (5 Rounds for weight)
Push Press
For Total Load:
5 Sets of 3
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
10 Push Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Modifications
– Sub Dumbbells
“Lil’ Bit” (Time)
Midline Conditioning
For Time:
50 Wallballs
25 Medicine Ball GHD Sit-ups*
500 Meter Ski Erg
*MRx: AbMat SitUps with 20/14 med ball,
Rx: GHD no ball,
Rx+: GHD with 20/14 ball.
– One round through each movement here.
– Score: Time.
Prep
5 Wallballs
5 Medball GHDSU
100m Ski
Mods
WALLBALLS
– Reduce Reps/Target Height/Loading
– Medball Thrusters
– Single Dumbbell Thrusters
MEDBALL GHDSU
– Reduce Reps/Loading
– Medball Sit-Ups
– Weighted Sit-Ups
500 METER SKI
– 750m Row
– 1,500m Bike
– 500m Run
– 400m Air Run
“Macho Minute” (AMRAP – Reps)
“Macho Minute”
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Grind
– Barbell: Loading should not exceed 70% of your 1RM shoulder to overhead. Complex does not need to be completed unbroken but should be completed in 30s or less.
– Bar-Facing Burpees: Athletes should have at least 15s to complete as many burpees as they can each minute. It is recommended to stop with 5-10s before the start of the next minute.
– Score: Total Burpees
– While most athletes CAN hold on for unbroken complexes, it may be helpful to break the power cleans into singles, then hold on for the rest of the complex after the last clean.
– Breaking the barbell can help keep the heart rate down a bit.
– Use the legs a lot on the shoulder to overhead.
– Pace the burpees like you would during an AMRAP. The only set of burpees we should try to push the pace on is the last.
Prep
@ Workout Weight:
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Bar-Facing Burpees
Mods
BARBELL
– Reduce Loading
– Sub Dumbbells
BAR-FACING BURPEES
– Burpee To Target
– Regular Burpees
– Dumbbell Facing Burpees