CrossFit Evergreen – CrossFit

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“Roll of the Dice” (AMRAP – Rounds)

As a class team; with a 25 minute time cap:

Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.

Exercises:

2= air squats Rx+ 45/25

3= push ups Rx+ on db

4= jumping pull ups

5= V ups

6= 100m run/row

7= flutter kicks

8= knees 2 elbows

9= dumb bell strict press 45/25

10= lunges (each leg) Rx+ 45/25

11= dips

12= burpees
100 jump ripe singles used as a weather alternative to the 100m run

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Tempo Front Squat (Week 1 of 2)

On the Minute x 9:

1 Tempo Front Squat

These reps come from the rack, with a new set starting every minute for 9 minutes

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest
-In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1

-Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout

-This works out to 75-100 reps each round

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

4 Rounds:

500 Meter Row

25 AbMat Sit-ups

Directly Into…

4 Rounds:

60 Mtn Climbers

15 Push-ups

Mobility

Foam Roll

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

CrossFit Evergreen – CrossFit

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

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Strength

Metcon (No Measure)

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Metcon

Metcon (Time)

For Time:

21 Overhead Squats (95/65) (Rx+=115/85)

21 Deadlifts (155/105) (Rx+=185/135)

18 Overhead Squats

18 Deadlifts

15 Overhead Squats

15 Deadlifts

12 Overhead Squats

12 Deadlifts

9 Overhead Squats

9 Deadlifts

After Each Barbell Movement: 30 Double Unders
GENERAL

-We’ll use two different barbells for today’s workout

-After each movement is complete (10 times), you’ll complete 30 double unders before moving back to the bar

DOUBLE UNDERS

-Choose a double under rep number or variation that you can complete in around 30 seconds each round

-A few ways to modify volume:

-Complete 30 Double Under After Each Set of Deadlifts (5 Sets Instead of 10)

-Reduce Reps

-30 Seconds of Practice

CrossFit Evergreen – CrossFit

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

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Metcon

Metcon (Time)

3 Rounds:

1,000 Meter Row

600 Meter Run

20 Burpee Box Jump Overs (30/24)

CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

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Skill/Strength

Clean and Jerk

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “Macho Man” (135/95)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

SUBSTITUTIONS

Toes to Bar

Reduce Reps

Feet as High as Possible

Knees to Chest / Waist
STIMULUS

-Unlike the Olympic Complex before, you can break the barbell however you’d like

-You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar

-Choose a toes to bar variation that you are capable of completing 15+ reps when fresh

-Looking to complete 3-4+ rounds in 12 minutes

This works out to a round at least every 3-4 minutes

Strategy

STRATEGY

TOES TO BAR

-There is no set too small on the toes to bar today

-Choose the option that allows you to spend the least time resting and the most time moving

-Below are a few options to think about:

3 Sets: 5-5-5 or 6-5-4

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3 or 5-4-3-2-1

“MACHO MAN”

-The power cleans serve as the pacer of the barbell movements

-Singles are likely the best option here to keep you moving forward

-Going singles here allows you to hold onto the squats and jerks ideally unbroken

-Take as much time between clean singles as needed to ensure unbroken squats and jerks