CrossFit Evergreen – CrossFit
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is a purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
*Percentages Based on 1RM Front Squat
-This week, we climb by 2% across all lifts over last week
-The percentages will stay at 77% for each set of 3
-The percentages will climb by 3% on each set of 1 (82-88%)
-We’ll finish out the session with a 12-rep drop set at 62%
-Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
-These percentages based on your 1RM Front Squat
Wise Men (3 Rounds for reps)
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
Max Rounds of Macho Man (185/135)
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
-“Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018
-You’ll work through max rounds of the “Macho Man” complex in three minute windows
-With 3 minutes of rest built in, we’re looking to push hard during these work intervals
-Your score in each AMRAP 3 is the total completed rounds and reps
-The weights will slightly increase with each round
-Let’s choose our barbell weights based off the following recommendations:
-1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)
-2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)
-3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)
-The Power Cleans are the pacer of the “Macho Man” complex
-Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
-On the opening bar, you may be able to string together unbroken sets on all 3 movements
-A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
-Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score