CrossFit Evergreen – CrossFit
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
Strength
Front Squat
On the Minute x 10:
1 Front Squat
Build to a Heavy Single
STIMULUS
DESCRIPTION
Starting wherever you best see fit, complete 1 front squat on the minute
The goal is to build to a heavy single over the 10 minutes
You don’t have to go up every set, but the aim is to climb in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
100 Double Unders
10 Power Snatches (95/65)
DOUBLE UNDER SUBS
Reduce Reps
2 Minutes of Practice (100 Reps Max)
150 Single Unders (1.5x)
POWER SNATCHES
We’ll move a light-moderate barbell for this station
This should be a load you can complete for 12+ unbroken reps when fresh
Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles
DOUBLE UNDERS
Choose a number or variation that you can complete within 2 minutes
Home WOD
Metcon (AMRAP – Reps)
10:00 Window:
800m Run
100 Double-Unders
Time Remaining:
Max Alternating Single DB Power Snatches (50’s/35’s)
Body Armor
3 Giant Sets:
40 Banded Pull-Aparts
30 Banded Overhead Extensions
20 Dumbbell Floor Presses
Rest 2:00 between sets
STIMULUS
Today’s Body Armor is focused on our pressing capacity
Athlete’s choice on the loading for the overhead extensions and floor presses
Challenge ourselves, but we are looking for unbroken sets each time