CrossFit Evergreen – CrossFit
“Pursue one great decisive aim with force and determination.” Carls von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but on the front. “One great decisive aim.” What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them. It can be ironically far more challenging “not” do something; than it is to do it. Together let’s take a step back today, and boil things down to the basics. What are we after? Sometimes less can be more.
Warm-up
See Coach’s board.
Layover (Time)
5 rounds:
– Echo Bike calories
– C2B pull-ups
directly into…
5 rounds:
– 10 power cleans
– 10 push jerks
MRx:
– calories 12/9
– C2B 9/9
– barbell 75/55
Rx:
– calories 15/10
– C2B 15/10
– barbell 95/65
Rx+:
– calories 15/12
– C2B 15/12
– barbell 135/95
– this is threshold conditioning.
– focus on the barbell effort, it is not often we do 50 C&J in a workout providing a unique stamina pacing opportunity.
– We want a light load today on the barbell – think 30+ unbroken when fresh.
– modifications as necessary.
Tabata Echo Bike Threshold Conditioning (Calories)
EMOM x 6
– :20 s work/:40s rest
REST 2 minutes
EMOM x 4
– :30s work/:30s rest
REST 2 minutes
EMOM x 2
– :40s work/:20s rest
Score is total calories