CrossFit Evergreen – CrossFit
“The soul is like a bowl of water.” – Epictetus
It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.
The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can *always* find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.
But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.
Strict Ring Dips (AMRAP – Reps)
Strict Ring Dips
4 Sets:
6-10 Strict Ring Dips
Rest 2 Minutes Between Sets.
– Reps should be completed unbroken each set.
– Shoulders should travel below the elbows in the bottom. Elbows should fully lockout at the top. Hips should also move down as you go down, and up as you go up
Score: Total Reps.
Prep
5 Push-Ups
3 Ring Dip Negatives (3-5s Down)
3 Ring Dips
Modifications
– Use Band
– Bar Dips
– Bench Dips
4-Wheel Drive (5 Rounds for reps)
“4-Wheel Drive”
https://ctstorageprod.blob.core.windows.net/videos-coaching/shuttle-run-stride.mp4
5 Rounds x AMRAP 4:
21/15 Calorie Bike Erg
15 Burpee Box Jumps (24″/20″)
Max Shuttle Runs (1 Shuttle Run = 10 Meters)
Rest 3 Minutes Between Rounds.
– Conditioning Category: High Threshold
– Bike: Completed in 1:15 or less.
– Burpee Box Jumps: Completed in 1:00 or less. Athletes should stand fully on top of the box before jumping or stepping down.
– Shuttle Runs: Athletes should have at least 45s to complete as many reps as possible. 10m in 1 direction = 1 rep. Just like we saw in quarterfinals, athletes will need to crossover each line fully and touch the floor with 1 hand.
– Score: Enter shuttle run reps completed each round. Overall score will be the lowest number of shuttle runs on any round.