CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
Written by someone recognized as one of the greatest artists of time.
“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.
Strength
Back Squat
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 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat
STIMULUS
-Today is the 5th iteration of these Back Squat waves
-Increasing loads from two week ago, while maintaining the same exact rep scheme
-Sets 1-4 are completed on the 2:00
-Sets 5-10 are completed on the 1:30
-On sets 7-10, it’s your choice inside the range of 106-108%
-These percentages here are based of your 5RM Back Squat
MOVEMENT PREP
WARMUP SETS
6 Reps @ 53% of 5RM
5 Reps @ 59% of 5RM
4 Reps @ 65% of 5RM
3 Reps @ 71% of 5RM
2 Reps @ 78% of 5RM
Metcon
Overkill (Time)
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Waist, Chest, or Elbows
STIMULUS
GENERAL
-We’ll complete familiar movements with some odd objects in today’s conditioning piece
-We expect this workout to take around 12-15 minutes to complete
DUMBBELL MOVEMENTS
-Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
-For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
BOX JUMP OVERS
-Since these are box jump overs, you do not have to stand to full extension on top of the box
TOES TO BAR
-Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
-Modifications include reducing reps or choose a sub from the list further down the page
Strategy
DUMBBELL MOVEMENTS
-The dumbbell movements will likely feel pretty good the first round, but let’s aim to approach the round of 21’s in a way that allows you to crush the round of 15’s
-Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21’s
-For Example: If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets
-Especially with the odd nature of the dumbbells, break up these movements before you have to grind out reps in the first two rounds
-Consider the following break-up options for each round
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
BOX JUMP OVERS
-This movement is the only station where we aren’t holding onto anything
-Move at a steady, robotic pace through each round of box jump overs
-Lets pace these out to allow for a fast final set of 9
TOES TO BAR
-The dumbbell movements will challenge our grip and midline, which we’ll need for the toes to bar
-While we could try to hold of for big sets, it may be best to chip away at smaller chunks
-Consider the following break-up options for each set
Set of 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Set of 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-3-3
5 Sets: 3-3-3-3-3
Set of 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2