CrossFit Evergreen – CrossFit

Girl Scout cookies available today!

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Accessory Saturday (Time)

3 rds of:

– db rows (each arm)

– db pullovers

– Bulgarian Split squats

– ski erg sprints between each rd: 100m, 200m 300m

then 3 rds of:

– calf raises

– M&M’s

– KB swings

– Echo Bike sprints of 300m, 200m, 100m between each rd.
Rx: 10 reps

Rx+: 15 reps

You pick the weight

CrossFit Evergreen – CrossFit

“No one was ever wise by chance.” Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he moves on, now paying attention to his path, he refreshes himself on the importance of being aware of his surroundings and scan the path ahead.

One took the effort to learn from his experience, the other did not. Wisdom isn’t by chance, it’s by choice.

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Warm-up

See Coach’s board.

X-Factor light (Time)

5 rds:

– 15 burpees

– 12 renegade rows

– 9 double db C&J

MRx: 25/15, Rx: 30/20, Rx+: 50/35

Metcon (Time)

Body Armor

3 rds of:

– 8 sumo dls

– 12 romanian dls

– 16 weighted hip thrusts

Rx: 95/65

CrossFit Evergreen – CrossFit

Bring your Jump ropes!

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Warm-up

See Coach’s board.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Rowing Intervals (Optional) (Distance)

On the 3:00 x 2 rds: 27/24 calorie row

On the 2:00 x 3 rds: 21/18 calorie row

On the 1:00 x 4 rds: 15/12 calorie row
– Aim is to gradually ramp up from a moderate pace to a near sprint pace on the final four intervals

– although we are rowing for calories, record the final total meters for this interval drill

CrossFit Evergreen – CrossFit

Our identity isn’t shaped by the good times; but by the challenging ones. In those moments, it will never be about what we say, but by what we do.

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Warm-up

See Coach’s board.

Metcon (Time)

Conditioning:

On the 6:00 x 3 rds:

– 50 heavy rope jump rope

– 21/15 cal Echo bike

– 2/1 legless rope climbs
– score is for the slowest rd.

– aim to finish each round by the 4:00 mark, leaving two minutes to rest

– sub: 100 regular rope jumps

– sub: small rope pulls for rope climbs

That Escalated Quickly (Time)

3 rds:

– 15 front squats

– 25 DU’s (50 singles)

directly into

– 1,000m/800m row

3rds:

– 12 thrusters

– 25 DU’s

directly into

– 1,000m/800m row

3 rds:

– 9 hang clusters

– 25 DU’s

MRx: 75/55, Rx: 95/65, Rx+:115/85
– barbell weight should be moderately light, something you could do 25+ unbroken when fresh

– push the first half of the row then pace the ending to prepare for the next part of the workout.

CrossFit Evergreen – CrossFit

“If people knew how hard I worked to achieve my mastery, it wouldn;t seen so wonderful after all.” Michelangelo

Written by someone recognized as one of the greatest artists of all 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 unrelenting effort we can choose to go. It’s realizing that the great Michelangelo 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.

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Warm-up

Quitting Time (AMRAP – Rounds and Reps)

3 five minute AMRAPs

1st AMRAP

– 35/25 calorie Echo bike

– 12 deadlifts

– 12 barbell facing burpees

MRx: 135/95, Rx: 225/155, Rx+: 245/165

Rest 5:00 minutes

2nd AMRAP

35/25 calorie Echo bike

– 8 deadlifts

– 8 burpee box jumps 24/20

Rest 5:00 minutes

3rd AMRAP

– 35/25 calorie Echo bike

– 4 deadlifts

– 4 burpee box jump overs
– score will only be the rounds and reps of the deadlifts and burpees. DO NOT count Echo bike calories.

Posterior Chain Midline (Time)

3 sets:

– 36 V-ups Rx+: GHD

– 18 Romanian deadlifts 95/65
– Romanian dl’s start from the standing position, lower barbell to mid calf, DO NOT touch the floor.

– Scorpion stretch and other leg stretches before leaving.

CrossFit Evergreen – CrossFit

“Well done is better than well said.” Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a latin phrase that translates to “Lead by Example.” Actions will always speak louder than any words.

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Warm-up

See Coach’s board.

Stamina Squats 53-55% (EMOM x 8 (4 rds))

– minute 1 – 5 front squats

– minute 2 – 10 back squats

Devil in Disguise (Time)

9-6-3

– devils press

– dual dumbbell box step overs 24/20

Directly into:

– 30 burpee pull-ups

Directly into:

3-6-9

– devils press

– dual dumbbell box step overs

MRx: 30/15, Rx: 50/35, Rx+: 70/50