CrossFit Evergreen – CrossFit
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
“Summered” (Time)
Option A: Active Recovery WOD
For Time:
100/80 Calorie Row
50 Single Dumbbell Box Step-ups
30 Single Dumbbell Clean and Jerks
50 V-Ups
30 Single Dumbbell Clean and Jerks
50 Single Dumbbell Box Step-ups
100/80 Calorie Row
Dumbbells: MRx: 30/15, Rx: 40/25, 50/35
Box: (24″/20″)
– Longer, sweaty grind for our active recovery day.
– Dumbbell can be held however you’d like on the step-ups.
– Switch arms every rep on the clean and jerks.
– Score: Total Time
Prep
10 Calorie Row
6 Single Dumbbell Box Step-ups
4 Single Dumbbell Clean and Jerks
10 Straight Leg sit ups
Modifications
100/80 CALORIE ROW
– Reduce Cals
– 100/80 Cal Bike Erg
– 80/64 Cal Ski, Assault Bike, Echo Bike, or Air Runner
– 100 x 10m Shuttle Runs
– 600m Run
SINGLE DB BOX STEP-UPS
– Reduce Loading/Box Height/Reps
SINGLE DB C&J
– Reduce Loading/Reps
VUps
– Reduce Reps
– Ab Mat