CrossFit Evergreen – CrossFit
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap
SUBS
HANDSTAND PUSH-UPS:
-Double Dumbells
-Pausing Strict Press
-Strict Press
-Push Press
-Don’t Climb in Reps*
PULL-UPS:
-Banded Pausing Strict & Strict
-Don’t Climb in Reps*
-To manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement
STIMULUS
GENERAL:
-We’ll alternate between three upper body pressing movements and three upper body pulling movements in this gymnatics piece
-The movements get progressively easier, going from Pausing Strict to Strict to Kipping
-This allows us to work on strength, positioning, and stamina
-The reps climb by 1 rep on each round until we reach the 7 minute time cap
-Your score for the day is total reps completed
HANDSTAND PUSH-UPS
-We’ll cycle through three different variations of handstand push-ups within each round:
-Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don’t Use Kip For Assistance
-Strict: No Pause & Don’t Use Kip For Assistance
-Kipping: No Pause & You May Use Kip For Assistance
PULL-UPS
-We’ll also cycle through three different variations of pull-ups within each round:
-Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance
-Strict: No Pause & Don’t Use Kip For Assistance
-Kipping: No Pause & You May Use Kip For Assistance
Bottom Line (AMRAP – Reps)
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
SUBS
TOES TO BAR:
-Reduce Reps
-Feet as High as Possible
-Knees to Elbow / Chest / Waist
STIMULUS
GENERAL:
-Over the 7 minutes of work, we’ll climb by 3 reps per round
-After the 9’s, you’ll progress to 12-15-18….
-Your score it total reps completed at the end of the workout
Reference the below number for scoring:
Finish 3’s: 6 Reps
Finish 6’s: 18 Reps
Finish 9’s: 36 Reps
Finish 12’s: 60 Reps
Finish 15’s: 90 Reps
Finish 18’s: 126 Reps
Finish 21’s: 168 Reps
Finish 24’s: 216 Reps
CLEAN AND JERKS
-Choose a weight here that you could cycle for 12+ reps unbroken when fresh
-Within the workout, these will probably be completed as small sets or quick singles
TOES TO BAR
-Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh
-Within the workout today, 3’s is minimum number we want to hold
-You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round
Strategy
CLEAN AND JERKS:
-While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you
-One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles
-For Example: On the set of 6’s, you could start with 3 touch and go, followed by 3 quick singles
-This mix of sets and singles can help improve your score and keep you moving through this movement
TOES TO BAR
-In order to stay consistent later in the workout, it’s important today to start to break up your toes to bar before your movement starts to slow down
-Once the feet slow down and you have to grind out reps, it’s much harder to come back for the next set
-Think about chipping away at each set by breaking them in half or into thirds
-For Example: You could complete the set of 12 as 6-6 or 4-4-4
-Be open to changing you plan of attack later in the workout if things get tough
-Do whatever you have to do to keep moving, even if that means opting for quick singles at some point