CrossFit Evergreen – CrossFit

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but *how* it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

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Skill/Strength

Strict Pull-Up

5 Sets, Not For Time:

60 Unbroken Double Unders

40% Unbroken Strict Pull-ups

Metcon

Snake Bite (Time)

21-15-9: (12 Min Cap)

Power Snatch (Rx+= Squat Snatch) (95/65)

Pull-ups (Rx+= C2B)
STIMULUS

-You’ll complete a CompTrain Benchmark workout

-On a 12-minute running clock, start by completing “Snake Bite” for time

-Choose a light weight for the barbell – something you could complete the opening set of 21 in 1-2 sets when fresh

-Choose a pull-up number or variation that you could also complete the opening set of 21 in 1-2 sets when fresh

STRATEGY

General

-Both of these movements are all about setting yourself up for a strong set of 15

-Break up the set of 21’s in a way that allows you to minimize time spent not moving, especially in the second round

Squat Snatches & Chest to Bar Pull-ups

21’s:

7 Sets: 3’s

6 Sets: 6-5-4-3-2-1

5 Sets: 5-4-4-4-4

4 Sets: 6-5-5-5

3 Sets: 7-7-7 or 8-7-6

2 Sets: 12-9

15’s:

5 Sets: 3’s

4 Sets: 4-4-4-3

3 Sets: 5-5-5 or 6-5-4

2 Sets: 8-7

9’s:

3 Sets: 3’s

2 Sets: 5-4