CrossFit Evergreen – CrossFit
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard once or twice before.
It’s less about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Deadstop Deadlifts x 3 (5 Rounds for weight)
Deadstop Deadlifts
For Total Load:
5 Sets of 3
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Barbell must come to a complete stop on the floor each rep.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
“Angie’s Got Wheels” (AMRAP – Reps)
“Angie’s Got Wheels”
On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”
“Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Score: Total “Angie” Reps
– Conditioning Category: Grindy Threshold
– Bike: Completed in 1:15 or less.
– Pull-Ups: Can be kipping or strict reps. Athletes should be able to complete sets of 5 or more for the majority of the 100 reps.
– Push-Ups: Athletes should be able to complete sets of 3 or more for the majority of the 100 reps.
– Sit-Ups & Air Squats: Athletes should be able to keep moving with minimal breaks throughout.
– Flow Notes: Every 2:00 (starting at the 0:00), complete a 500/400m bike. After you complete the bike, you’ll chip away at the “Angie” reps until the next 2:00 mark. At that point, you’ll stop what you are doing and return back to the bike. When you are done with the bike, pick up where you left off on your “Angie” reps.
– We are likely going to have about a minute to work through our “Angie” reps each round. We can keep ourselves moving with intention if we make a goal number of reps to complete each round.
– If your goal number is 20 pull-ups each round at the start, you could plan to do 5 sets of 4 reps with quick breaks each round. Planned breaks will always be faster than unplanned breaks.
– Have a goal for each movement and it will help avoid any sticking points as well as help you have extra urgency to get back to work between sets.
Prep
200m Bike
5 Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Air Squats
Modifications
500/400 METER BIKE ERG
– Same Meters On Assault or Echo Bikes
– 250/200m Row
– 200/150m Ski
– 200m Run
– 150m Air Run
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
– Squat To A Box