CrossFit Evergreen – CrossFit

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Warm-up

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Double-Unders (3 attempts for max reps)

even if you don’t have double unders give it a try at leastonce

DBS Buster (Dormant Butt Syndrome) (Time)

3 Giant Sets:

– 10 Good Mornings 75/55

– 20 Box Step-Ups 20/16

– 30 Glute Bridges 135/95

– 40 AbMat Sit-Ups

CrossFit Evergreen – CrossFit

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in it’s ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning” we learn:
10% of what we read,
20% of what we hear,
30% of what we see,
50% of what we hear and see,
70% of what we say and write,
90% of what we actually participate in.

Information without application, is knowledge. Information with application, is wisdom.

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Warm-up

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Blitzen (Time)

5 rds for time:

– 20/15 calorie row

– 10 thrusters

MRx: 95/65, Rx: 135/95, Rx+: 155/105
– chose a weight you can cycle for 15+ reps unbroken when fresh.

– aggressive transitions back to the rower, get it started quickly even if only slowly.

Old School body armor (Time)

3 giant sets of:

– 7 barbell bench press MRx: 115/65, Rx:135/85, 155/95

– 14 feet elevated push ups (bench)

– 28 M&M’s

CrossFit Evergreen – CrossFit

“Only a man who knows what it’s like to be defeated can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” Muhammad Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain ofloss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

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Warm-up

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AC/DC (Time)

– 1600m ski

– 20 Turkish Get ups (10 each arm) 24/16

– 30 strict knees 2 elbows

– 1600m ski

Recovery

See Coach’s board.

CrossFit Evergreen – CrossFit

“You are far too smart to be the only one standing in your way”

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Warm-up

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“Control-Alt-Delete” (Time)

On the 5:00 x 4 Rounds

7 Devils Press

30 Alternating Pistols

20/15 Cal. Bike
MRx – 35/25

Rx – 50/35

Sprint. Aim to complete by 3:30. 1:30 rest time. Score is the slowest of 4 rounds.

“Wallball Biathlon” (Time)

200 m Row, 15 Wallballs

200 m Row, 20 Wallballs

200 m Row, 25 Wallballs

200 m Row, 30 Wallballs

200 m Row, 35 Wallballs

200 m Row, 40 Wallballs
MRx – 14/10

Rx – 20/14

Wallballs are unbroken! If you have to break there is an additional 200 m Row penalty!

If you break, you pick up where you left off. Plan your breaks accordingly so you can be efficient in your row and get back to wallballs.

CrossFit Evergreen – CrossFit

“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King.

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Warm-up

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Metcon

“Delight” (Time)

3 Rounds for time

21 Box Jump Overs

21 Deadlifts

15 Bar-Facing Burpees

15 Hang Power Cleans

9 Bar Muscle Ups

9 Push Jerks
Box – 24/20

Barbell – MRx 95/65, Rx 115/85, Rx+ 135/105

This is a grind. choose weight you can do 15-20 reps unbroken. Pace box jump overs and burpees, aggressive transitions from the bb to gymnastics movements.

“Upper Body Strong” (AMRAP – Reps)

4 Super Sets

10 DB Bent Over Row – 55/35

Max Reps Bench Press – 195/115

Rest 2:00 between sets
Brace on the bench for bent over row. Can build in weight each round.

Bench Press, seek moderate to heavy load, 9 unbroken reps.

Score is total reps of bench press for all 4 rounds.

CrossFit Evergreen – CrossFit

“Our patience will achieve more than our force.” – Edmund Burke

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Warm-up

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Stamina Squat 75-77% (EMOM x 16 (8 Rounds))

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats
Based off 1RM Front Squat.

2nd Week in our climb back up the progression ladder. Looking to increase 3-5%

“Full Circle” (Time)

1,500m Row

1,000m Ski

50/35 Cal. Bike

1,000m Ski

1,500m Row
Stimulus – This is a pacer, higher volume means increase demand on stamina.

Strategy – First half, push the first third of each station and ease up slightly to finish.

Second half, push the final third of each station.

Aggressive transitions is a must.