CrossFit Evergreen – CrossFit
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 15:00:
3 Strict Pull-Ups
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Stimulus
-Let’s see how far we can get in this 15 Minute workout
-After each set of burpees we’ll add 3 reps to each movement
-Athlete’s choice on when to alternate hands on the single arm cleans.
-Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
-We want planned breaks here, and not to get forced into long breaks
Metcon (AMRAP – Rounds and Reps)
(No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Stimulus
-Let’s see how far we can get in this 15 Minute workout
-After each set of burpees we’ll add 2 reps to each movement
-Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
-Your score here will be total rounds + reps * For Example *
-If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
-We want planned breaks here, and not to get forced into long breaks
Strength
If you have the equipment
Back Squat
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep @ 108%
Set #8 (On the 14:00) – 1 Rep @ 108%
Set #9 (On the 16:00) – 1 Rep @ 108%
Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat
STIMULUS
-Today is the 7th iteration of these Back Squat waves
-Take the last 3 sets today to try to establish a new PR
-These percentages are based of your 5RM Back Squat
-Sets 1-9 are completed on the 2:00
-This is the last week of our “Grunt Work” Cycle, next week we’ll deload with Pause Squats
Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
STIMULUS
GENERAL
-Bodyweight movements are the highlight of this simple triplet workout
-The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
-We expect times these three rounds to take around 9-15 minutes to complete
PUSH-UPS
-Choose a push-up variation that allows you to complete at least sets of 5 within the workout
-The 35 reps shouldn’t take more than 1:30 to complete
-Adjust the reps or variation as needed
Strategy
AIR SQUATS
-Knowing the push-ups follow the air squats, we can aim to cycle these 50 reps fairly quickly
-Just squatting 1 second slower over these 3 rounds results in a difference of almost 3 minutes
-After the 50 reps, the legs get a chance to recover while we use strictly the upper body
PUSH-UPS
-We have 105 total reps of push-ups in today’s workout
-The upside is that the movements that surround the push-ups use different muscle groups
-Because of this, the chest and triceps get a rest for between 3-5 minutes before having to push again
-That being said, let’s be intelligently aggressive through the 35 reps each round
-We still want to break these before you have to grind out reps
-Consider the following options:
1 Sets: 35
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7
5 Sets: 7-7-7-7-7
6 Sets: 10-5-5-5-5-5
7 Sets: 5-5-5-5-5-5-5
ROW
-Let’s try to balance out our speed on the rower and cycle time on the air squats
-If we’re aiming for a fast cycle time on the squats, we can aim for slow, but powerful strokes on the rower
-Drive hard with the legs, but take your time on the recovery
-This long recovery can reduce the amount of tension on the legs, which is beneficial for the air squats that follow
-Use the following calories per hour as a guide for this workout:
800 Calories Per Hours: 13 Calories Per Minute
900 Calories Per Hours: 15 Calories Per Minute
1000 Calories Per Hours: 17 Calories Per Minute
1100 Calories Per Hours: 18 Calories Per Minute
1200 Calories Per Hours: 20 Calories Per Minute