CrossFit Evergreen – CrossFit

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go? and
How hard are you willing to work to get there.

We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.

View Public Whiteboard

Warm-up

See Coach’s board.

Gymnastics Conditioning

6 minute AMRAP:

– 1 strict chest 2 bar pull-up

– 2 strict handstand push-ups

– 2 strict chest 2 bar pull-ups

– 4 strict handstand push-ups

continue to add (1) strict C2B pull-up & (2) strict HSPU’s each round until the time cap is reached.
– for ease of scoring, count the number of sets you get into, if you do not complete a set, still count the set you started.

Uplifting (AMRAP – Rounds and Reps)

Ascending ladder for 10 minutes

– 3 box jump overs 24/20

– 3 toes 2 bar

– 3 push jerks (from floor)

– 3 chest 2 bar pull ups

then 6’s, 9’s, 12’s, etc until the time cap is reached

MRx: 115/65, Rx: 135/95, Rx+: 155/105
– chose a weight you can cycle for 21+ unbroken reps.

– rounds increase by 3 reps for each movement with each new round.