CrossFit Evergreen – CrossFit
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt
Having a “chip on your shoulder” is known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.
Rent’s due.
Metcon
Road Trip (Time)
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
STIMULUS
-Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh
-Within the workout, this should be a weight that you can complete with 1 break max
-This workout should take somewhere between 15-20 minutes to complete
STRATEGY
-Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
-If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
-As far as overall round pacing, think of the 5-round workout as follow:
-Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
-Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
-Round 5: Finish strong, looking to make this your best round of all 5
Metcon (AMRAP – Reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached
STIMULUS
-Working strict pressing and pulling in this ascending rep gymnastics piece
-Continue to add 1 rep to each movement on each round until the 6 minutes is up
STRATEGY
-The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
-The goal is to break the higher sets into a way that allows you to continue moving as much as possible
-Start breaking the movements into 2 or even 3 sets early to prevent burnout
-Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline
SUBSTITUTIONS
Strict Pull-ups
-Banded Pull-ups
-Ring Rows
Strict Handstand Push-ups
-Double Dumbbell Strict Press
-Handstand Push-ups with Feet on Box
-3 Push-ups