CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is a purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
Row Interval (5 Rounds for distance)
5 Sets:
1 Minute at Fast Pace
1 Minute at Easy Pace
No Additional Rest Between Reps or Sets.
INTENTION: This is rowing straight through with varying paces.
SCORE: Enter the 5 sets of meters accumulated during the fast intervals only. Your overall score will be the sum total.
MONITOR SETTING: Set your monitor to time intervals (1 minute on + 1 minute rest).
Prep
1:00 Easy
:45s Moderate
:30s Fast
:15s Easy
Modifications
1:00 Easy
:45s Moderate
:30s Fast
:15s Easy
“Open Test” (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs 20 / 14 lb
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans
20 Push Jerks
10 Power Snatches
10 Elevated Push Ups from box 16″
*Repeat from 1/26/18
BB-75/55, Rx: 95/65, Rx+ 115/85
MRx: WB-14/10
DU-Singles 75
Box Jump-Box Step ups
TTB-V-Ups
CTB-Ring Rows
Elevated PushUps-Regular Push Ups
CONDITIONING CATEGORY: Grind
INTENTION: Many athletes will not complete 1 full round. In order to finish under the cap, you’ll need to complete each station in about 2:00. The goal is to get as far as possible in the 20 minute window.
BARBELL MOVEMENTS: Perform at 40-60% of 1RM push jerk (the limiting factor for most).
SCORE: Rounds + Reps
– Be conservative on the wallballs. One bigger set to start, then chip away with 10’s, 8’s, or 7’s.
– Go unbroken on the double unders if you are comfortable with them. If not, plan a couple breaks.
– Highly recommend stepping down off the box in order to keep the heart rate at bay.
– The toes to bar will directly interfere with the pull-ups that follow. One bigger set, then smaller sets, or smaller sets all the way through are a couple of solid options.
– Break the pull-ups as needed. Small quick sets are likely the most sustainable.
– Steady pace on the burpees.
– Aim for singles or small sets on the cleans.
– Aim for bigger sets on the jerks to avoid having to do extra cleans.
– Aim for singles on the snatches.
– Chip away at the push-ups however you see fit.
– This workout really sets in starting on the burpees. Knowing this, be smart with your choices on strategy and pacing up to this point.
Prep
5 Wallballs
5 Double Unders
4 Box Jumps
4 Toes to Bar
3 Chest to Bar Pull-ups
3 Burpees
2 Power Cleans
2 Jerks
1 Power Snatch
Push ups
Modify
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target
– Single Dumbbell Thrusters
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops
BOX JUMPS
– Reduce Reps
– Reduce Height
– Broad Jumps
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 40 V-Ups
– 60 Sit-Ups
CHEST TO BAR PULL-UPS
– Reduce Reps
– 20 Strict Chest To Bar
– Banded Chest To Bar
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BARBELL MOVEMENTS
– Reduce Reps
– Reduce Loading
– Sub DB