CrossFit Evergreen – CrossFit
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
What’s interesting about Einstein’s question, is that both answers are true.
We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.
In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.
In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.
We choose the lens we place over our eyes.
Change our perception, and we change our world.
Strength
Front Squat
Box Front Squats
On the Minute x 10:
2 Box Front Squats
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
STIMULUS
-The goal on these Box Front Squats is speed off the box
-We’ll pause for 1 full second on the box, then fire up from our seated position
-Set the box (or plates) just below parallel
-Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
-These percentages are based on your 1RM Front Squat:
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
MOVEMENT FOCUS
-Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical
-That kind of lower body action would throw off front rack positioning and balance
-Maintain normal mechanics front squat mechanics and focus on speed off of the box
Metcon
Speedo (Weight)
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters
*Building to a Heavy Thruster Weight
STIMULUS
-The score of today’s conditioning piece is the heaviest recorded thruster weight
-The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken
-Start at a moderate weight in the first round and gradually build to a heavy set of 5
-There is no score as far as time goes, but rounds will begin every 3 minutes to create urgency and encourage intensity on the row and plate hops
-Rounds start on the 0-3-6-9-12
-On Plate Hops count 1 rep every time both feet make contact with the plate
STRATEGY
-The two movements before the barbell are simply designed to create a high level of fatigue in the legs and lungs
-That being said, let’s not hold back too much on the row and the plate hops
-Move quickly and try to get tired, as the point here is to train heavy weights under fatigue
-The 3-minute windows will help with creating some of that urgency
-Once you get to the thrusters, unbroken is the only way to go
-Pause in the front rack as needed for composure and balance
-Change out weights for the next round following the last thruster