CrossFit Evergreen – CrossFit
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.
Strength
Back Squat
Back Squat
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
STIMULUS
-All percentages are based off your 5-Rep Heavy Back Squat
-We’ll repeat this 4-3-2 scheme next week at higher percentages
-We’ll re-test our 5-Rep Back Squat in the week that follows
Metcon
Grim Reaper (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups
STIMULUS
-In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between
-Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
-The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different
-Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh
-You could also keep the weights and variations the same and adjust volume:
First AMRAP Example: 15-12-9
Second AMRAP Example: 12-9-6
If you finish the set of 9’s within these windows, you’ll move back to the large opening set
-Your score for each couplet is total number of reps completed
Strategy
General
-On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
-Aim to complete each barbell set with no more than 1 break
-A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
-Quick sets and quick breaks is ideal on the gymnastics movements
-Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
-See below for possible break-up strategies for each set
First AMRAP
**Set of 21: **21 / 12-9 / 7-7-7 / 7 Sets of 3
Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3
Set of 9: 9 / 5-4 / 3 Sets of 3
Second AMRAP
Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3
Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3
Set of 9: 9 / 5-4 / 3 Sets of 3