CrossFit Evergreen – CrossFit
“Problems are simply opportunities in work clothes”
In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.
Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.
Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (135/95)
12 Burpees
12 Push Jerks (135/95)
12 Strict Pull-ups
STIMULUS
-In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20
-Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout
-Choose a pull-up rep number or variation that you could complete in sets of 2-4 sets within the workout
STRATEGY
-While the burpees will be performed at a steady pace, we’ll have to consider how to break up the remaining 3 movements
-With the moderately heavy bar and higher skilled gymnastics, taking a few breaks can be helpful in staying consistent across the 16 minutes
-Consider the following break-up strategies for 12 reps:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
Metcon (3 Rounds for time)
3 Sets for Time:
75 DU
15 Deadlifts (225/155)
15 Toes to Bar
Rest 2 Minutes Between Sets
STIMULUS
-Enter 3 separate scores across these three rounds
-With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar
-Choose weights/variations on each that you can complete 20+ reps unbroken when fresh
-Within the workout, looking to complete these with 1 break max
STRATEGY
-With rest built in, this is a great opportunity to push for large sets on the deadlifts and toes to bar
-Move with a purpose on the DU, but one that allows you to thrive on the final two movements
Think 1-2 sets on both bars:
1 Set: 15
2 Sets: 8-7 or 10-5