CrossFit Evergreen – CrossFit
“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
Strength
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
STIMULUS
-This is the 2nd week of a 3 week incremental build in percentages on front squats waves
-We’re building 3% across all lifts from last week
-Percentages are based off your 1RM Front Squat
-Each set will start on the top of the minute
-Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Metcon
Blue Steel (Time)
(21 Min Cap)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
21 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
21 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
STIMULUS
General:
-Separated by calories on the brower we have 3 rounds – 3 movements – 3 times through
-You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the rower calories
-Your score is total time it takes to complete the workout
Barbell:
-The power snatch comes from the floor and is designed to be very light
-This should be a load that you can complete ideally unbroken each time
Toes to Bar:
-With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets
Box Jumps:
-With these being regular box jumps, let’s stand to complete extension on top of the box at the finish of each rep
STRATEGY
Snatches and Toes to Bar:
-We have a light weight and low reps on the barbell
-That being said, let’s see if we can complete the power snatches in 1-2 sets
-The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
-Try to go 7 straight or maybe even a quick 4-3
Box Jumps:
-Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
-Since we’re not holding onto anything on the box jumps, we can simply keep moving here finding a pace that supports strong snatches and toes to bar