CrossFit Evergreen – CrossFit
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Handstand Walk Conditioning (AMRAP – Reps)
Handstand Walk Conditioning
On the 1:30 x 6 Sets:
30ft. Unbroken Handstand Walk
Max Calorie Bike
– Use 5ft. Segments up to 50ft. long.
– Athletes must complete at least 5ft. unbroken for rep to count.
– Score: Total 5 foot segments completed
Prep
Practice Round:
5 Cal Bike
5ft. HSW
Mods
12/9 CALORIE ECHO BIKE
– 12/9 Calorie Ski, Assault Bike, or Air Run
– 15/12 Calories On Bike Erg or Rower
– 200m Run
– 15 x 10m Shuttle Runs
– 12 Burpees
HANDSTAND WALK
– Wall Walks
– Double Dumbbell —Overhead Carry
– Hanstand Holds 10 seconds = 1 rep
“Reset Button” (Time)
4 Rounds For Time:
400 Meter Run
30 Double Unders
– Rest 1 Minute –
500/400 Meter Row
30 Double Unders
– Rest 1 Minute –
– Conditioning Category: High Threshold
– Run/Row: Both of these movements should be completed in 2:00 or less.
– Double Unders: Reps should be completed in less than 45s.
– 1 Round = 400m Run + 30 DU + 1:00 Rest + 500/400m Row + 30 DU + 1:00 Rest. Athletes will complete this 4 times.
– Score: Total time including rest (do not include 1 minute of rest after the final set of double unders).
– With 1 minute of rest between each couplet, we can afford to push the run/row a bit. Aim for pacing to be just outside the comfort zone here.
– Aim for unbroken sets of double unders each round.
Prep
200m Run
10 Double Unders
Rest 30s
200m Row
10 Double Unders
Modifications
400 METER RUN
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
500/400 METER ROW
– 400/300m Ski
– 1000/800m Bike
– 400m Run
– 300m Air Run
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Ski or Row