CrossFit Evergreen – CrossFit
“Perfection can be spelled with the word paralysis.” – Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Strength
Metcon (No Measure)
3 Rounds:
10 Bench Press
10 DB Bicep Curls (Per Arm)
4 Turkish Get-ups (2 per arm)
Metcon
Speed Limit (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 100 x 10 Meter Shuttle Runs
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
STIMULUS
-To start off this 15 minute workout, you’ll complete 100 Shuttle Runs
-Once you finish all the runs, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
-Make sure to stand to full extension at the top of each burpee box jump
-Your score is the total number of rounds and reps completed before the time cap
-Cap the shuttle runs at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout
STRATEGY
-Move at a moderate pace on the buy-in, one that allows you to get to the scored portion of the workout under control and ready to go
-Once you get to the rounds of 8 and 8, the main priority is the chest to bar pull-ups
-8 reps is right in that range where we can push for larger sets on the gymnastics movement
-Find a speed on the burpee box jumps that allows you to complete the chest to bar pull-ups in as few sets as possible
-Go a little slower than you want to on your opening round of burpee box jumps, as you can always get faster
-We would rather have the option to speed up instead of being forced to slow down
I-f you’re able to keeping moving on the burpee box jumps and minimize breaks on the chest to bar pull-ups, you maximize your potential to get work done
I-f you do see yourself having to break the chest to bar pull-ups at some point, consider the following sets:
1 Set: 8
2 Sets: 4-4
3 Sets: 3-3-2