CrossFit Evergreen – CrossFit
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya
We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.
I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.
Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.
What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.
Strength
Back Squat
Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
STIMULUS
-This is the 2nd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
-Rest as needed between sets, but 3 minutes after each 3rd set
-These percentages are based of your 5-Rep Back Squat from earlier in the cycle.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
6 Hang Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
-“Power Move” is a shorter triplet workout that includes a relatively light barbell
-Looking to complete around 4+ rounds here, which works out to a round at least every 2:30