CrossFit Evergreen – CrossFit

“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… There is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

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Squat Clean

Squat Clean

Build to Heavy Single

– This is a lift we will retest later in this cycle.

– Score: Enter heaviest successful lift.

Prep

Barbell Warmup:

https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4

With An Empty Barbell:

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Loading Up:

2-3 x 40%

2-3 x 50%

1-2 x 60%

1-2 x 70%

1 x 80%

…Keep building with small jumps to your heavy single for the day.

“Body Language” (AMRAP – Rounds and Reps)

“Body Language”

AMRAP 20:

20 Calorie Row

30 Push-ups

40 Sit-ups

50 Air Squats

*Score: Rounds + Reps
– Conditioning Category: Threshold

– Row: Completed in 1-2 minutes.

– Push-Ups: Completed in 1-2 minutes.

– Sit-Ups: Completed in 1-2 minutes.

– Air Squats: Completed in 1-2 minutes.

– The stopping point in this workout for most athletes is going to be the push-ups. We can plan our pacing around this movement.

– Let’s aim for a steady pace on the sit-ups and air squats. These do not need to be fast but we should try to just stay moving.

– Push the row pace a bit but let’s back off that pace for the last 3-5 calories to prepare for the push-ups.

– Some potential break up strategies for the push-ups are 20-10, 12-10-8, 8-8-7-7, 6’s, or 5’s. Choose the strategy that allows for the quickest breaks.

Prep

5 Calorie Row

5 Push-Ups

5 Sit-Ups

5 Air Squats

Modifications

20 CALORIE ROW

 – Reduce Cals

– 20 Cal Bike Erg

– 15 Cal Ski, Assault or Echo Bike, or Air Run

– 20 x 10m Shuttle Runs

– 300m Run

PUSH-UPS

– Reduce Reps

– Elevate Hands

SIT-UPS

– Reduce Reps

AIR SQUATS

– Reduce Reps