CrossFit Evergreen – CrossFit
“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey
Pressure is nothing but a catalyst. Think about the last time you “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.
It’s really potent.
Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.
It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.
Strategy
Bucket #1
~40-45s per round… 25+ Rounds
Unbroken movements, and immediate transitions. The separating factor here is now how fast can we cycle. Here, we are thinking about tightening up our TTB kip, and dialing in the speed of our jump rope. Despite this workout being in the high 800’s-900’s for reps, it will only be dozens of reps that separate the top scores from the pack.
Here, we are mindful of speeding up the individual movements. Specifically, the TTB and DU’s. More on this below.
Bucket #2
~1:00 per round… 15-20+ Rounds
Unbroken movements, but with a composure breath before each set. This is a purposeful, strategic, 2-3 second pause before starting the next movement. Because this workout has such small set counts, it’s easy to move from movement, to movement, to movement. Without a planned composure pause between movements early in the workout, this can come back to bite us in the second half with long, drawn out transitions.
Bucket 3
~1:20+ per round… 10-15+ Rounds
Two quick sets on the TTB is worth considering… 3-3 being an option. For us, the double-unders is the focus. We know once this movement “goes away”, it… goes away. Tons more trips, and tons more seconds spent on the jump rope. Preserving our jump rope capacity for entire 20 minutes the challenge… leaving the thrusters and the TTB acting nearly as the “pacer”.
We still hold tight transitions here, but we are drawing out our breaks a bit further before each movement.
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells