CrossFit Evergreen – CrossFit
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.
What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.
Strength
Back Squat
Box Squat
On the Minute x 7:
2 Box Squats
Start around 55% of your 1RM Back Squat and Build over the 7 rounds
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position
Metcon
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
STIMULUS
-In this 3-round workout, we’re looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh
-The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees
STRATEGY
Power Cleans
-The power cleans lead off the first 7 of 21 power cleans
-While they are the shorter range of motion and we could go for big sets, they are less important than the 14 squat cleans
-Singles or small sets can set you up nicely for the harder 14 reps that follow
-We can also consider breaking after the 6th power clean, doing the final power clean, and then keeping the bar above the knee for the first hang squat clean
Some breakup options are below:
-Singles
-3-3-1
-6-1
Hang Squat Clean
-Since the hang squat clean requires us to stay above the knee, this is a movement we want to cycle for big sets
-It is better to go slower on the power cleans to go bigger here
-Let’s aim for an unbroken set, with 1 break max:
-Unbroken
-4-3
Strategy
Squat Cleans
-Coming off a big set of hang squat cleans, let’s make it our aim to just get started into the last 7 reps of the round
-Having to go back to the ground, singles are likely the best option, with small sets in a close second:
-Singles
-4-3
-1-2-2-2
Run
-Let’s run at a pace that allows you to thrive on the barbell in round 1
-Starting off the second and third runs, the legs will likely feel a little heavy from the squat cleans
-Use the first 100 or so meters to recover before settling into a similar pace to the 1st round