CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Strength
Bench Press ( 6 Sets: 6 Bench Press @ 60% of 1 Rep M)
Stimulus
– A slight back off week after the heavy single last week.
– Each set will be at the same weight across.
Movement Prep
2-3 Warmup sets to 60%.
Metcon
Pick Your Poison (AMRAP – Rounds and Reps)
“Pick Your Poison”
AMRAP 10:
1 Push Press
1 Burpee Box Jump (24″/20″)
2 Push Press
2 Burpee Box Jumps (24″/20″)
3 Push Press
3 Burpee Box Jumps (24″/20″)
…
[Continue Adding 1 Rep To Each Movement]
Barbell: MRx75/55, Rx:95/65
Movement Prep
5 Push Presses
5 Burpee Box Jumps
Modifications
PUSH PRESS
– Reduce Weight
– Double Dumbbell Push Presses
– Push-Ups
BURPEE BOX JUMP
– Reduce Height
– Burpee Box Step-Ups
– Bar-Facing Burpees
Stimulus
– Conditioning Category: Threshold
– Ahtletes can expect to complete 8-12 rounds in this workout.
– The push presses should be at a weight that we can complete all rounds in unbroken sets.
– Score: Rounds + Reps. For example, if you finish the round of 10’s and get 10 push presses into the round of 11’s, your score is 10+10.
Strategy
– The aim in the workout is to hold onto the barbell for unbroken sets each round.
– The burpee box jumps should be paced in a way that allows you to hold on for unbroken push press sets. Stepping up from each burpee and stepping off the box are both great ways to pace out burpee box jumps.
– The burpee and the push press both require a press out with the arms. This means that the push press are likely going to get challenging in the later rounds. Use the legs and hips a lot right from the start on both the burpees and push presses.