CrossFit Evergreen – CrossFit
“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”
It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.
Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?
It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.
A change on the inside reflects on the outside.
Never the other way around.
Metcon
Blockbuster (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Max Rounds of “The Chief” (175/125)
One round of “The Chief” is:
3 Power Cleans
6 Push-ups
9 Air Squats
STIMULUS
-Three fast paced 5-minute intervals, with 5 minutes of rest between
-Each interval starts with a row buy-in that only happens once
-Following the row, you’ll complete AMRAP rounds of “The Chief”
-The weight increases each round as the calories on the rower decrease
-As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease
-1st Bar: A weight you can cycle for 12+ reps when fresh
-2nd Bar: A weight you can cycle for 6+ reps when fresh
-3rd Bar: A weight you can cycle for 3+ reps when fresh
-Choose a push-up variation you can complete unbroken each time
-Cap your Rower calories at 2:30, 2:00, and 1:30 respectively
STRATEGY
-There is very little interference between each movement of “The Chief”
-We go from a lower body pull, to an upper body push, to a lower body push
-The small reps, low interference, and short time windows means you can afford to push at each individual station
-Even if we get off the rower a little gassed, the numbers are very manageable on each movement
-Choose the barbell cycling option that keeps you moving forward with as little rest as possible
-At the light weights, this might mean cycling reps together
-At the heavier weights, this might mean going fast singles
-Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body
-Adjust your air squat pace for a fast transition back to the power cleans