CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Metcon
Bergeron Beep Test (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
(10 rd minimum scaled)
SUBS
PULL-UPS:
-Reduce Reps
-Banded Pull-ups
-Ring Rows
-Jumping Pull-ups
STIMULUS
GENERAL
-The “Bergeron Beep Test” is a CompTrain classic benchmark workout
-Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees
-If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute
-For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each
…..
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds
THRUSTERS
-The thruster barbell is designed to be very light
-This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh
PULL-UPS
-Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout
BURPEES
-With this being a benchmark workout, let’s aim for quality burpees today
-Standards: Chest and thighs to floor, small jump to full extension, and clap overhead
Strategy
GENERAL
-The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds
-The goal of the first 10 rounds is to finish with some rest built in, but not too much
For Example:
-Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to
-Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell
-Your speed will have to increase once the reps start to increase after round 10
-Make sure your transition between movements are very short, as every second counts within these short windows
THRUSTERS & PULL-UPS
-Let’s try to complete these first two movements unbroken for as long as possible
-If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are
BURPEES
-The burpees are truly the pacer of the workout, and the only movement where we’re not holding onto something
-Early on, aim to complete smooth and controlled burpees
-Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
-As the reps increase or the time shrinks, we’ll have to pick up the burpee speed to successfully make it to the next round
Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
-“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
-We’ll rotate through 3 movements in today’s Midline piece
-Staying slow and controlled is the name of the game on these three movements
-Rest 2 minutes between sets to preserve quality movement
HOLLOW BODY SCISSOR KICKS
-Count 1 rep when you both feet have had a chance to pass over the top
-You can also think of these as 60 total reps (30 Each Leg)