CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Shoulda, Woulda, Coulda (AMRAP – Reps)
EMOM Conditioning
On the Minute x 30 [6 Rounds]:
Minute 1: Row Calories
Minute 2: Rope Climbs
Minute 3: Box Jump Overs (24/20″)
Minute 4: Devils Press
Minute 5: Rest
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– On recovery days, the first priority is to listen to the body. If you are feeling beat up, or a body part is bothering you, taking a total rest day may be the best thing for you.
– If you are feeling up for it and want to move the body today, here is a workout for you! Always feel free to scale and/or modify if needed.
– Consistent Row
– Rope climb, work on foot placement
– box jump overs do not need full extension at top.
– Devils press is double dumbbells
– Goal on these EMOMs is to hold consistent numbers across all rounds.
– Score: Enter total reps for the 30 min EMOM. Calories count as reps.
Prep
30s Row
1 Rope Climb
6 Box Jump Overs
4 Devils Press
Modifications
ROW
– Any Machine
– Shuttle Runs
– Burpees
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Strict Pull-Ups
– Strict Knees To Chest
– From the Floor
BOX JUMP OVERS
– Reduce Box Height
– Box Step-Overs
DEVILS PRESS
– Lower Weight
– Renegade rows
*If workout is modified in any way or equipment is swapped out, your score is considered “scaled”
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Strict Pull-Ups
– Strict Knees To Chest
– Alternating Dumbbell Plank Rows
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Loading
– Sub Kettlebells
– Sub Single Dumbbell
LATERAL DUMBBELL BURPEES
– Step-Over Dumbbell (No Jump)
– Regular Burpees
– Machine Calories
– Shuttle Runs
*All Options Listed Would Be Considered Scaled