CrossFit Evergreen – CrossFit
“Water the flowers, not the weeds.”
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.
There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.
But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?
Day 1 of the new cycle. Opening by introducing a new squat progression we’ll build on in the weeks to come.
Strength
Back Squat (No Score Here. Use to Look up 5RM)
Back Squat
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Percentages of your 5RM Back Squat
STIMULUS
-Working off a running clock for today’s back squat piece
-The percentages are based on your recently established 5RM Back Squat
-We’ll steadily climb in percentages across the 9 sets
Metcon
Dead Space (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Row
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs
STIMULUS
-In our interval conditioning piece, you’ll work through the four listed movements for time and then rest until the next interval begins
-Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
-Your score is the slowest of the 5 rounds
-We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery
-Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats
-Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity
-Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
STRATEGY
-With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout
-Since there is rest built in, push the pace, but find a speed you can still hold in rounds 3, 4, and 5
-If there is one barbell movement that we want to hold on for unbroken sets, it’s the overhead squats, as we would have to complete extra snatches that don’t count if we break these up
-Unlike the overhead squats, the bar comes back down to the ground for each rep on the power snatches, so completing sets or quick singles on the opening 7 reps are both good options
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2