CrossFit Evergreen – CrossFit

“A hero is one that knows how to hang on for one, minute, longer.” – Norwegian Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

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Metcon

Big Bird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie Row

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups (Scale= C2B)
STIMULUS

-Using a single dumbbell in this longer AMRAP workout

-Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

-For the dumbbell snatches, alternate hands every rep for a total of 20 reps

-For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

-Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

STRATEGY

-With the row following the snatches, where we can always keep moving, let’s look to go big here

-Shoot for 20 straight or 10-10 on the opening dumbbell movement

-On the Rower, move at a moderate pace that allows you to attack the dumbbell step-ups

-It might be best to rest the dumbbell on the shoulder to grip/shoulder fatigue for the bar muscle-ups to come

-The bar muscle-ups aren’t necessarily about big sets, rather finding a break-up that limits rest and that you can sustain beyond the first round

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

Midline

Metcon (No Measure)

3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold
STIMULUS

-These three giants sets are to be completed for quality rather than speed

-Move at a pace between movements and use weights that allow you to complete each station unbroken

-Rest as needed between sets to preserve quality

Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible

-Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm

-Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground

-Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking

SUBSTITUTIONS

-Strict Toes to Bar

Feet as High As Possible

Weighted Sit-ups

-Chin Over Bar Hold

Add a Band

Hollow Hold

Reduce Time

-Overhead Squat Hold

Reduce Weight

Front Squat Hold