CrossFit Evergreen – CrossFit

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Going Down? (Time)

10,9,8,7,6,5,4,3,2,1 of:

– push ups

– squat jumps w/kb 25/20

– hollow body knee-ins

– KB hang clean & press (each side)

– dips

CrossFit Evergreen – CrossFit

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough; to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking into new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short, there’s no time to bunt, let’s swing for the fences.

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Warm-up

See Coach’s board.

One too many (AMRAP – Rounds and Reps)

12 minute AMRAP of:

– 50 double unders (75 singles)

– 10 power snatches MRx: 65/45, Rx: 95/65

– 21 T2B

– 50 double unders

– 10 power snatches

– 15 C2B pull-ups

– 50 double unders

– 10 power snatches

– 9 bar muscle ups ( pull-ups)
– Three triplets in one “full round”, with the difference being the gymnastics.

– power snatch is intended to be light, 21+ reps unbroken when fresh

–

Metcon (Time)

More Aerobic skill conditioning

3 sets of:

– 500m row

– 25 weighted abmat sit-ups 45/25

CrossFit Evergreen – CrossFit

“75% Emotional, 25% Physical”

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Warm-up

See Coach’s board.

Power Snatch (8 minutes to build to a heavy 1 rep power snatch)

Focused (Calories)

5 rounds:

1st min. – Echo Bike Calories

2nd min. – :30 s side plank/each side

3rd min. – 10 barbell curls + 10 strict press

MRx: 35/15, Rx: 45/35, Rx+: 65/45

4th min. – fingertip hold (2 plates)

MRx: 15/10, Rx: 25/15, Rx+: 35/25

and repeat……….
– score is calories on the bike

– if you drop a plate during the fingertip hold, (go past go and go straight to jail – do not collect $200) pick the plate up quickly and get back into the hold.

– make sure you pick weights you can do 15+ reps unbroken when fresh

CrossFit Evergreen – CrossFit

“Your obsessions become your possessions.” Ed Mylett

The word obsessed gets a bad rap. And there’s some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is hours put in. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for that thing is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams. Be obsessed with becoming a better husband, a better wife, a better son, a better daughter, a better friend, a better neighbor.

Be obsessed with what we care about the most. Our ficrest willpower, pointed in the right direction, is the most powerful thing in the world.

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Warm-up

See Coach’s Board.

Juke Box (Time)

5 rounds:

– 15 deadlifts

– 12 box jump overs 24/20

– 9 front squats

Barbell: MRx: 95/65, Rx: 115/85, Rx+: 135/105
– weight should be something you could front squat 20+ reps unbroken when fresh

– think about breaking the deads into two sets, even at this light weight getting off the bar fast will help our time.

– steady on the box jump overs.

– try to go unbroken at the front squats.

Metcon (Calories)

Aerobic skill Focus

16:00 row for calories

On the 4:00. 8:00, 12:00 do

– 15 abmat sit-ups

– 20 alternating front goblet lunges (10 each side) 24/16

CrossFit Evergreen – CrossFit

“There will never be a better you, than you.”

There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors; with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders and examples to guide us. But it is now on us to push even further. And there’s no one better suited for that, than you!

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Warm-up

See Coach’s board.

Kickstarter (AMRAP – Rounds and Reps)

20 minute AMRAP of:

– 30/22 calorie Echo Bike

– 30 toes 2 bar

– 20 double dumbbell hang clean & jerk

– 10 plate raised (hands) push-ups 45/15

dumbbells:

MRx: 25/15, Rx: 35/20, Rx+: 50/35
– dumbbell weight should be something you could do 15+ unbroken reps when fresh.

– chest must touch the floor in between the plates for the push-ups.

Skill Conditioning: Double Unders (Time)

100 double unders (300 singles)
one shot, go for time until you reach the target number

CrossFit Evergreen – CrossFit

“I want to see it, before I believe it.”

We are a visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task; but because we need to see it, before we believe it.

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Warm-up

See Coach’s board.

Strict Gymnastics Conditioning (Time)

9-6-3

– strict pull-ups

– strict handstand pushups

6-4-2

– strict C2B pull-ups

– strict handstand pushups

Freedom Sauce (Calories)

3 min. AMRAP

– 21 OHS

– 21 lateral burpees

Time remaining: Max calorie row

MRx: 75/55, Rx: 95/75, Rx+: 115/85

Rest 3 minutes

3 min. AMRAP

– 18 OHS

– 18 lateral burpees

Time remaining: Max cal. row

Rest 3 minutes

3 min AMRAP

– 12 OHS

– 12 lateral burpees

Time remaining: Max cal. row
– weight should be something you can do 25+ unvroken

– score is total calories rowed for all three rds.