CrossFit Evergreen – CrossFit
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Claustrophobia (AMRAP – Rounds and Reps)
“Claustrophobia”
https://ctstorageprod.blob.core.windows.net/videos-coaching/rowing.mp4
AMRAP 5 x 5 Rounds:
500/400 Meter Row
Max Rounds of “The Chief”
Rest 1 Minute Between Rounds
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Threshold
– Row: Should be completed in less than 2:15
– Power Cleans: Should be completed in less than 20s. Barbell should not exceed 70% of your 1RM power clean.
– Push-Ups: Should be completed in less than 20s.
– Air Squats: Should be completed in less than 20s.
– Notes: Pick up where you left off on your rounds of “The Chief.” If you stopped after the 3 cleans in the first round, you’ll pick back up on the push-ups after the bike in the second round.
– Score: Total rounds+reps of “The Chief”
– The row matter less than your rounds of “The Chief” in this workout. Aim to row at a moderate-fast pace but your pacing here should not drastically impact the work that follows.
– Aim for touch and go sets on the barbell if you can or fast singles work just as well here too.
– Aim for unbroken sets of push-ups if you have the ability to do so. You should not need more than 1 break at any point though.
– Find a steady pace on the air squats that allows you to catch your breath and recover a bit.
Prep
200m Row
3 Power Cleans
3 Push-Ups
3 Air Squats
Modifications
500/400 METER ROW
– 400/300m Ski
– 1000/800m Bike
– 400m Run
POWER CLEANS
– Reduce Reps/Loading
– Sub Dumbbells
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps