CrossFit Evergreen – CrossFit
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
“Skills” (Time)
For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Handstand Walk (Feet)
Time Cap: 15 Minutes
– Reps will decrease each round.
– Complete 50 reps of each movement, then 40, and so on.
– Handstand walk reps are 50ft. – 40ft. – 30ft. – 20ft. – 10ft.
– Enter total time.
– If capped, add 1 second for every missed rep.
Prep
Practice a few reps of each movement.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 75-60-45-30-15 Single Unders
– 50-40-30-20-10 Line Hops
HANDSTAND WALK
– Reduce Distances
– 5-4-3-2-1 Wall Walks
– 25-20-15-10-5 Handstand Shoulder Taps or DB Strict Press (you choose weight)
“Two Seater” (Time)
For Time:
500 Meter Row
30 Bench Press MRx: 85/45, Rx: 95/65
750 Meter Row
20 Bench Press MRx: 95/55, Rx: 105/75
1,000 Meter Row
10 Bench Press MRx: 105/65, Rx: 115/85
1,500 Meter Row
5 Bench Press MRx:115/75, Rx: 135/95
Time Cap: 30 Minutes
CONDITIONING CATEGORY: Longer Grind
ROW: Athletes should be able to hold a 2:30/500m pace or faster to complete Rx distances.
BENCH: The final weight should be below 80% of your 1RM bench to complete Rx weights.
SCORE: Total time. If capped, add 1 second for every missed rep.
– Aim to hold a pace that is 5-10s slower than your 2k time trial pace on the rower.
– Chip away at the bench presses with bigger sets in the beginning (10’s, 8’s, 7’s, or 5’s). Sets will get smaller as the weight increases (5’s, 3,’s, 2’s, 1’s,). Try to avoid any slow press out reps.
– Change out weights after each bench set to allow the arms to recover a bit before getting back on the row.
Prep
10 Empty Barbell Bench Presses
6 Light Bench Presses
5 Bench Presses @ First Weight
4 Bench Presses @ Second Weight
3 Bench Presses @ Third Weight
2 Bench Presses @ Fourth Weight
Then…
100m Row
3 Bench Presses @ First Weight
Modifications
500M ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
750M ROW
– 600m Ski
– 1500m Bike
– 600m Run
– 450m Air Run
BENCH PRESS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells