CrossFit Evergreen – CrossFit
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Strength
Front Squat
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat
STIMULUS
-Rounds begin every 2 minutes (0-2-4-6-8)
-Each complex includes a “one and one quarter” front squat plus a regular front squat
-The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat
-In the “one and one quarter squat”, you’ll squat to full depth, stand to just above parallel, and then return to the bottom before standing to full extension
Metcon
Man on Fire (Time)
For Time:
5 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
4 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
3 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
2 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
1 Round:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
SUBS
Ring Muscle-ups:
-Reduce Reps
-Strict Banded C2B Pull-ups
-4 Pull-ups
Handstand Push-ups:
-Reduce Reps
-Feet on Box
-Double Dumbbell Push Press
Double Unders:
-Reduce Reps
-150 Single Unders
-2 Minutes of Practice
STIMULUS
-In this longer conditioning piece, we’ll pair rounds of the Hero Workout “Nate” with Double Unders
-You’ll complete all 5 rounds of “Nate” before moving on to the double unders and so on…
-Let’s choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
-The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets
-Choose a double under rep number or variation that you can complete in less than 2 minutes
STRATEGY
-The rep numbers on a round of “Nate” are designed to be fairly small and manageable
-It’s the collective number of reps that creates the challenge
-However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements
-Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible
-The best places to rest, in order to maintain these unbroken sets of 2 and 4, are either between movements or halfway through the kettlebell swings
-The kettlebell swings are the least technical of all 3 movements, so breaking here if you need to can help you catch your breath and stay under control for the more technical movements
-With 400 double unders total, think about how you’ll be breaking these reps up in the last two rounds and approach it like that from the beginning
1 Set: 100
2 Sets: 50-50 or 60-40
**3 Sets: **40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20