CrossFit Evergreen – CrossFit
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Strength
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
STIMULUS
-Today is the 4th iteration of these Back Squat waves
I-ncreasing loads from last week, while maintaining the same exact rep scheme
-Sets 1-4 are completed on the 2:00
-Sets 5-11 are completed on the 1:00
-On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week’s session went
-Small increases each week add up quickly
-The percentages here are based of your 5RM Back Squat
Metcon
Black and Tan (Time)
(22 Minute Cap)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
SUBS
TOES TO BAR
-Reduce Reps
-Feet as High as Possible
-Knees to Elbows / Chest / Waist
STIMULUS
-In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories
-For clarity, the workout flows like this:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
-Note that there is not a row to finish the workout – you’ll only be on the rower twice today
-We expect the workout to take around 15-22 minutes to complete
Stimulus
FRONT SQUAT
-The barbell in this workout comes from the floor
-The weight is intended to be very light – something you will likely complete unbroken every time
-You can squat clean the first rep if you’d like
TOES TO BAR
-The toes to rep number is also intended to be small
-Choose a rep number or variation that allows to complete the movement in 1-2 quick sets
LATERAL BARBELL BURPEES
-There is no need to stand to full extension when jumping over the bar
-You can step or jump out of the burpee, but must jump with two feet over the bar
Strategy
LATERAL BARBELL BURPEES
-The burpees are the key to maintaining consistent round times in today’s workout
-We can approach this station as somewhat of a “”reload”” for the toes to bar and the front squats
-Slowing this station down to a steady pace can help you hold of for larger sets of gymnastics and weighlifting
-Find a speed here that allows you to thrive through the other movements
FRONT SQUATS & TOES TO BAR
-Let’s try to hold on for unbroken sets of front squats if possible
-It is easier to break the toes to bar than it is to break the front squats, because breaking the front squats means you have to do more power cleans
-The toes to bar break is a quick hop down and hop back up
-Get to 4 reps on each set of toes to bar and make a judgement call whether to take a quick break or whether to hold on for 7 reps
-Picture what you’re doing in the last three rounds of today’s workout to help with this strategy
-Consider the following options for toes to bar:
1 Set: 7
2 Sets: 4-3
ROW
-The row is essentially an extension of the burpees
-Find a speed here that allows you to maintain your pace and break-up strategy on the front squats and toes to bar in the 3 rounds that follow