CrossFit Evergreen – CrossFit
“I’ll either find a way, or I’ll make one.” – Hannibal
Said by a man who got elephants to climb a mountain.
Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”
If there is a single attribute that is the closest correlate to success, it may very well be grit.
Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.
It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.
Strength
Bench Press
15 Minute Cap
1. Build to Heavy Single
2. 5 Sets: 3 Bench Press @ 80% of 1RM Bench
*Update your 1RM bench press in your PR’s if you hit a PR on your bench today before completing part 2.
MOVEMENT PREP
5-10 empty barbell reps
3-5 reps @ first weight jump
2-3 Reps @ second weight jump
1 Rep @ third weight jump
…continue hitting singles until you get to your heavy
MODIFICATIONS
BENCH PRESS
– Sub Dumbbell(s)
– Reduce Percentages For Drop Sets
STIMULUS
– Building to a heavy single on our bench press in part 1.
– Hitting some drop sets following our heavy single. Be sure to update your PR’s if needed so that the percentage is correct.
– Rest up to 3 minutes between lifts.
– If you can, have a spotter ready for your heavy singles. If lifting alone, do not clip the weights on the bar incase you need to bail.
– Score: Enter weights. Overall score will be your heavy single.
Bench Press (5×3 @ 80%)
This is where you score the second part listed above.
All Sets should be 80% of your 1RM
Metcon
All Ball (Time)
42-30-18:
Wallballs MRx: 12/10, Rx: 20/14
Hand Release Push-ups
Calorie Row
MOVEMENT PREP
5 Wallballs
5 Hand Release Push-ups
5 Calorie Row
MODIFICATIONS
WALLBALLS
– Reduce Reps
– Reduce Load
– Reduce Target Height
– Squat Jumps
HAND RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
42/30/18 CALORIE ROW
-32/23/14 Calorie Bike or Ski
-42/30/18 Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: 1-4 sets. Should be able to get at least 15 in 1 minute.
– HAND RELEASE PUSH-UPS: 1-6 sets. Try to get at least 15 in 1 minute.
– ROW: Try to get 10 or more cals per minute.
– SCORE: Time
STRATEGY
– The hand relese push-ups are going to be the movement we can lose a lot of time on.
– With the upper body press of the wallballs directly interfering with the press in the push-ups, let’s plan to break these up early. Maybe break one more set than you are thinking just to be on the safe side.
– If/when resting on the hand release push-ups, kneeling down, putting the arms down by the side, or putting the arms overhead are the best places to allow the arms to rest.
– We want a strong effort on the row since this is the only station we are pulling vs. pressing.