CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Bench Press x 5 (5 Rounds for weight)
Bench Press
For Total Load:
5 Sets of 4
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
https://ctstorageprod.blob.core.windows.net/videos-movements/bench-press.mp4
Prep
With An Empty Barbell:
10 Bench Presses
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Modifcations
– Sub Dumbbells
“Double Pits To Chesty” (AMRAP – Rounds and Reps)
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Double Unders: Completed in 1:00 or less.
– Push-Ups: Completed in 1:30 or less. Elbows should fully lockout at the top. Chest Should hit the floor at the bottom.
– Toes To Bar: Completed in 1:00 or less.
– All of these movements have the capability of stopping forward progress in the workout.
– Let’s pick one movement that is a non-negotiable unbroken movement. For most athletes, that is going to be the double unders or toes to bar.
– Most athletes are going to need a few breaks on push-ups so some options there are 12-9, 8-7-5, 5’s, 4’s, or 3-3-3-3-2-2-2-2.
– The movement you didn’t declare as your unbroken movement can be planned base off your push-up strategy. Throw a break or 2 in there if you feel it will help you stick to your push-up sets.
Prep
Practice Round:
10 Double Unders
5 Push-Ups
3 Toes To Bar
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 60 Single Unders
PUSH-UPS
– Reduce Reps
– Elevate Hands
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– 15 Sit-Ups