CrossFit Evergreen – CrossFit

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.

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Beast Accessory (Time)

Beast Accessory

3 Sets of 12 Reps:

A. Chest Supported Barbell Row On Bench

B. Barbell Overhead Walking Lunge (12 Reps Total)

C. GHD Back Extensions
– Reps should be completed unbroken for each of these movements. Athletes should choose weights/difficulty of each movement accordingly.

– Score: For Time.

Any other notes you’d like to record can go in your notes.

CHEST SUPPORTED BARBELL ROW

https://ctstorageprod.blob.core.windows.net/videos-movements/chest-supported-barbell-row.mp4

GHD BACK EXTENSIONS

https://ctstorageprod.blob.core.windows.net/videos-movements/back-extensions.mp4

Modifications

CHEST SUPPORTED BARBELL ROW

– Bent Over Row

– Sub Dumbbells

OVERHEAD WALKING LUNGE

– Sub Dumbbells/Kettlebells

GHD BACK EXTENSIONS

– Banded Good Mornings

– Supermans

Niclovis (AMRAP – Reps)

“Niclovis”

https://ctstorageprod.blob.core.windows.net/videos-coaching/burpee-pull-ups.mp4

On the 3:00 x 10 Rounds:

400 Meter Run

Max Burpee Pull-ups
– Conditioning Category: Threshold

– Run: Each run should take less than 2:15 each round.

– Burpee Pull-Ups: Bar should be at least 6 inches above your reach. Athletes can jump right into the pull-up and are NOT required to dead hang first. Kipping or strict pull-ups are both allowed as well.

– Score: Total burpee pull-ups.

– Aim to run at a pace that will allow you to get right to work on the burpee pull-ups each round.

– A good goal to have in this workout is to accumulate the same number of burpee pull-ups every round.

Prep

200m Run

4 Burpee Pull-Ups

Modifications

400 METER RUN

– reduce meters

– 500m Row

– 400m Ski

– 1000m Bike

BURPEE PULL-UPS

– Burpee To Target (6 Inches)

– Pull-Ups

– Dumbbell Burpee + Bent Over Row