CrossFit Evergreen – CrossFit
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough; to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking into new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short, there’s no time to bunt, let’s swing for the fences.
Warm-up
See Coach’s board.
One too many (AMRAP – Rounds and Reps)
12 minute AMRAP of:
– 50 double unders (75 singles)
– 10 power snatches MRx: 65/45, Rx: 95/65
– 21 T2B
– 50 double unders
– 10 power snatches
– 15 C2B pull-ups
– 50 double unders
– 10 power snatches
– 9 bar muscle ups ( pull-ups)
– Three triplets in one “full round”, with the difference being the gymnastics.
– power snatch is intended to be light, 21+ reps unbroken when fresh
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Metcon (Time)
More Aerobic skill conditioning
3 sets of:
– 500m row
– 25 weighted abmat sit-ups 45/25