CrossFit Evergreen – CrossFit

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

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an: Hang Power Clean

EMOM x 7:

2 Hang Power Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a moderate for the day.


Metcon (Time)

For Time:

21 Calorie Row

21 Box Jump Overs 24/20

15 Calorie Row

15 Box Jump Overs

9 Calorie Row

9 Box Jump Overs

… Directly into:

21 Hang Clusters (135/95)

Hang Cluster = Hang Squat Clean Thruster
The aim is here to tax ourselves metabolically before a larger set of hang clusters.

Our training value here lies in pushing to our threshold pace on the row and box jumps. Leaning into the upper limit of what we can hold here is where we find our stimulus. What it is not, is blasting these calories out of the water. Although we’ll “feel” like we got a great workout (as we’re smashed afterwards), it misses the target of true threshold training. Today let’s find the pace we can aggressively hold, without ever slowing down. We push hard to the finish on the 9’s. Although it may feel a bit reserved in the round of 21’s, this is anything but a “comfortable” pace.

Moving into the 21 hang clusters here, in such a challenged state (but not absolutely obliterated), is where the benefit will be found. Where we can train that next rep in an uncomfortable state. It’s a very specific place we aiming for today, and it’ll take both aggression as well as reservation to make it there.

On these clusters, our breakup plan will naturally vary significantly between athletes. But we are at the hang today for a reason… I want you to hang onto the bar. If it were clusters from the floor, fast and steady singles may likely be the plan. But being at the hang, we can push ourselves with sets. While choosing weights, let’s settle on a weight we feel very confident we could cycle for 12+ reps unbroken, when fresh.

As some thoughts for a break-up strategy:




In all of the above situations, we have sets. There will be days where steady singles is the plan… today, let’s try to hang on and push outside the comfort zone.