CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
“Repititon” (AMRAP – Reps)
5 Rounds For Reps
400 Meter Ski
Max Unbroken Toes to Bar
400 Meter Run
Max Unbroken Dumbbell Bench Press
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Long, sweaty grind for our active recovery day.
– Athletes can hang on the bar as long as they’d like. As soon as the feet hit the ground, the set is complete.
– Athletes can pause in at the top or in the bottom of their dumbbell bench. As soon as the dumbbells touch the floor, the set is complete.
– Score: Enter total toes to bar reps as well as total bench press reps. Overall score will be the sum total.
Prep
1:00 Ski
10 Scap Retractions
10 Kip Swings
5 Knees To Chest
3 Toes To Bar
:30 Ski
10 Push-Ups
5 Light Dumbbell Bench Presses
5 Workout Weight Dumbbell Bench Presses
Modifcations
400 METER SKI
– 500m Row
– 400m Run
– 1,000m Bike
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– Hollow Rocks
DUMBBELL BENCH
– Sub Barbell
– Single Dumbbell
Mobility
UPPER BODY
1. Child’s Pose
2. Shoulder to Floor
3. Wrist Stretches
4. Laying Front Rack Stretch
5. Down Dog
LOWER BODY
1. Couch Stretch
2. Pigeon Pose
3. Standing Forward Fold
4. Spiderman Hold
5. Frog Stretch