CrossFit Evergreen – CrossFit
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.
A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.
If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.
So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
We sprint into the water.
Metcon (10 Rounds for weight)
Power Clean Conditioning
10 Rounds For Total Load [15 Minute Cap]:
30 Double Unders (45 Singles)
1 Power Clean
INTENTION: Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.
SCORE: Enter all 10 weights. Overall score will be the sum total.
“Jungle Gym” (7 Rounds for time)
On the 3:00 x 7 Rounds:
1000 Meter Bike
12 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold
Bike: 2:00 or faster.
CHEST TO BAR: Less than 30 seconds.
SCORE: Enter all 7 split times. Overall score will be the sum total.
Strategy
– Hard effort on the bike but not at the expense of your chest to bar.
– 1-2 sets on the chest bar.
– Fast transitions from the bike to the pull-up bar.
Subs
400M RUN
– Reduce Distance
– 400m Ski
– 300m Air Run
– 500m Row
– 1000m Bike
CHEST TO BAR PULL-UPS
– Reduce Reps
– 8 Strict Chest To Bar Pull-Ups
– Banded Chest To Bar Pull-Ups
– Pull-Ups
– Alternating Dumbbell Plank Rows