CrossFit Evergreen – CrossFit
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.
Strength
Power Clean
On the 1:30 x 5:
-1 Pausing Power Clean
-1 Power Clean
-*2 Second Pause at Knee
-*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
STIMULUS
-Working through 5 sets of this 2-rep power clean complex
-There are two pauses on the first rep, with no pauses on the second rep
-The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
-The two reps do not need to be completed ‘touch and go’ – -Percentages are based on your 1RM Power Clean
-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Metcon
Zoolander (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees
STIMULUS
-Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout
-The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
-For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
-Your score today is total rounds and reps completed across the 15 minutes
-We can expect to complete somewhere around 5 rounds today
Strategy
Double Unders
-With small sets of double unders today, let’s aim to complete these in 1-2 sets (30, 15-15, or 20-10)
-One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly
-For Example: Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope
Power Cleans
-Singles are likley the most consistent option across the board, as we have to come back down to the ground anyways
-The one place you could change your speed is by adjusting the speed between reps
-When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn’t negatively effect the other movements
I-f you do want to ‘touch and go’ these sets, consider the following options:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 4-3-2-1
5 Sets: 2’s
Bar Facing Burpees
-The bar facing burpees are very much like the power cleans in that we just want to keep moving forward
-Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders
-Smooth is fast in this 15 minute workout