CrossFit Evergreen – CrossFit
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
STIMULUS
-This Strict Handstand Push-up piece is a repeat from last week
-The goal of today is to best lest week’s effort
-As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
-For Example: It might be you goal to hold 5 sets of 9 across the board
-The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
-Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
-You can expect to have about a minute of rest between each set of strict handstand push-ups
-Choose a variation that allows you to complete at least 5 reps per set
Metcon
Black Rose (5 Rounds for weight)
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
SUBS
Bar Muscle-ups:
-Reduce Reps
-Jumping Bar Muscle-ups
-C2B Pull-Ups
-1 Minute of Practice
Double Unders:
-Reduce Reps
-75 Single Unders (1.5x)
-1 Minute of Practice
STIMULUS
-In the interval conditioning piece, a new rounds starts every 4 minutes
-You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window
-Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
-We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest
-There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches
-However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements
DOUBLE UNDERS
-Choose a double under number or variation that you can complete in 1 set each round
BAR MUSCLE-UPS
-Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round
POWER SNATCHES
-You’ll build in weight each round on the power snatches
-Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
-These reps do not need to be completed touch and go
-Record all 5 weights used, with the final score being the heaviest weight lifted
STRATEGY
-The built in rest gives us the opportunity to push through big sets at each movement
-Try to string together the double unders and bar muscle-ups in as few sets as possible
-Picking the right rep number or variation plays a huge role in being able to do this
-While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds
-As the weight climbs, these will likely best be completed as single repetitions