CrossFit Evergreen – CrossFit
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, like trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.
Metcon
Arm & Hammer (Time)
For Time:
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
STIMULUS
-The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
-You’ll complete all 15 Clusters, then the 3 rounds, then 15 more Clusters to finish out the workout
Squat Clean Thrusters (Clusters):
-Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles
-There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster
-Choose a chest to bar rep number or variation that allows you to complete the work in 3 sets each round
STRATEGY
-The Clusters to start and finish the workout are best performed as quick singles
-Singles are likely the most sustainable option
-If you had to choose, we’d rather have the cash-out be faster than the buy-in
-Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar
-If you feel like you’re going to need some extra time for the arms to come back, slow down the bike a little
-Although we’re aiming for bigger sets than usual, let’s try to maintain similar sets across the 3 rounds
-Consider the following options for the chest to bar pull-ups:
1 Set: 15
2 Sets: 10-5, 9-6, or 8-7
3 Sets: 5-5-5 or 6-5-4
Midline
3 Giant Sets:
7 Renegade Rows
Max Effort L-Hang
Rest 2 Minutes Between Sets
STIMULUS
-A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
-1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
-Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping
-You can increase loads every round or stay at the same challenging load across
-After the 7 Renegade Rows, you’ll hold unbroken as long as you can while locked out in an L-Hang on the bar
-Elevating to the bar allows the legs to drop more than parallettes, but aim to keep the body in an “L-Shape” for as long as possible
-Choose a variation that allows you to get at least 15 seconds at at time
-If needed, bend the knees up to the chest to make the movement a little easier