CrossFit Evergreen – CrossFit

“Success at anything, will always come down to this – focus and effort. We control both” Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock and chalk him up to being gifted. Or naturally talented. Yet he would put it in a very different way.
Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there.” Nothing in life happens by accident.

All that matters is two things: Where do we want to go (focus), and how hard do we want to work for it (effort).

View Public Whiteboard

Warm-up

See Coach’s board.

21.3 Pre-Game (No Measure)

at 50% intensity

Part A) 3:00-5:00 light bike, row, ski, or run

Part B)

3 rds:

– 10 ring rows

– 15 kb deadlifts

– 20 air squats

Part C)

3 rds:

– 10 box step ups

– 1:00 plank

Part D)

1 rd:

– 5 good mornings

– 5 back squats

– 5 strixt presses

– 5 stiff-legged dead lifts

– 5 front squats

1 rd:

– 5 muscle snatches

– 5 behind the neck presses

– 5 OHS

– 5 snatch balances

– 5 high hang squat snatches

Part E)

3:00 – 5:00 minute light bike, row, ski, or run