Saturday
CrossFit Evergreen – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
200 Meter Sandbag Run 50/35
7 Burpees
7 Deadlifts 205/145
Friday
CrossFit Evergreen – CrossFit
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 20/14 lb ball to 9 ft
Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.
Time cap: 20 min.
Thursday
CrossFit Evergreen – CrossFit
Metcon (Time)
15-12-9
Row Calories
Shuttle Runs
Into..
4 Rounds:
4 Wall Squats
8 Burpees
12 Russian Kettlebell Swings 24/16
Into…
4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups
Into…
15-12-9
Row Calories
Shuttle Runs
Wednesday
CrossFit Evergreen – CrossFit
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?
Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.
Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.
Metcon
Metcon (AMRAP – Reps)
On the Minute x 20 (5 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 25 AbMat Sit-Ups
Minute 3 – Max Calorie Row
Minute 4 – Rest
Strength
Metcon (No Measure)
A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Goblet Squats
B) 4 Sets:
7 Tempo Weighted Hip Extensions
Rest as needed between sets.
Tuesday
CrossFit Evergreen – CrossFit
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.
In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.
Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?
Strength
Bench Press (10 x 3)
EMOM 10:
3 Bench Press
All sets at the same weight
Metcon
Metcon (Time)
5 Rounds, resting 1:00 between:
10 Meter Shuttle Runs (20)
15 Box Jumps
9 C2B Pull-ups (Rx+= 3 Bar Muscle-Ups)
The rest period between sets allows us to regroup between rounds, to fine tune our positions and technique. It is not about absolute intensity, and more so to preserve the quality of our movement.
Monday
CrossFit Evergreen – CrossFit
“Everyone makes mistakes. Not everyone owns them.”
Learning starts with ownership.
No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.
To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.
Strength
Front Squat
6 Sets, resting as needed between (~2:00 Maximum):
Set #1 – 3 Reps @ 80%
Set #2 – 1 Rep @ 83%
Set #3 – 3 Reps @ 80%
Set #4 – 1 Rep @ 86%
Set #5 – 3 Reps @ 80%
Set #6 – 1 Rep @ 89%
-All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack.
-If your estimated 1RM is close to accurate then do not go above our 90%
Metcon
Open Concept (2 Rounds for reps)
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row
Kilos for Medball – 9/6
Two scores – total wallballs from the first part, and total calorie row from the second.
STIMULUS
-Two intervals dialing intensity in to these two movements – rowing and wallballs.
-Aim is to clear the row in the area of 4:00. If we reach the 4:00 mark in the first part and are still rowing, let’s time cap ourselves there and transition to the wallball.
-Get outside the comfort zone with big sets here on both parts on the wallball.
-Two scores to enter, and the system will add them together for our score.
STRATEGY
-Aggressive pace on the opening row, taking advantage of the “sliding scale” that is calorie accumulation, with a row pace that is in the area of our 1K race pace.
-Seconds can disappear in the transition from rower to wallball, so let’s be diligent here.
-We are looking at 1, potentially 2 sets on the wallball in the first part.
-Aim for at most 1-2 breaks on the wallball on the second part. Let’s be aggressive here with our sets.
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