CrossFit Evergreen – CrossFit

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

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Metcon

Biltmore (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

30 Box Jump Overs (24″”/20″”)

30 Power Cleans (115/85)
STIMULUS

GENERAL

-In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work

-You can expect to complete somewhere in 2+ to 3+ round range

POWER CLEANS

-Let’s choose a double power clean weight that you could cycle for 15+ reps unbroken when fresh

-Within the workout, you should be able to string together at least 5 reps at a time

Box JUMP OVERS

-There is no need to stand to full extension on top of the box

STRATEGY

ROW & BOX JUMP OVERS

-The first two movements of this AMRAP are ones that we won’t break up

-We’ll always be moving here, so it’s all about finding a speed from the beginning that you see yourself maintaining for at least 3 rounds

-Try to settle into a robotic rhythm on these stations

POWER CLEANS

-The power clean is the station that will get broken up

-It’s likely not a matter of if, but how to partition the 30 reps

-Let’s choose a break-up strategy that keeps your rest between sets to 10 seconds or less

-Consider the following options:

2 Sets: 20-10 or 15-15

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

5 Sets: 6’s

6 Sets: 5’s

Midline

3 Giant Sets:

-30 second Hollow Hold

-16 L-Hang Flutter Kicks

-32 Weighted Abmat Sit-ups

Rest as Needed Between Sets