CrossFit Evergreen – CrossFit
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
Home WOD
Choose a version
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
STIMULUS
-Looking to complete 5+ rounds in this 15 minute AMRAP
-Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken
-The main thing to consider today is how to attack the burpees, this is likely where people will get held up
-Aim to complete the double unders unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
STIMULUS
-Looking to complete 5+ rounds in this 15 minute AMRAP
-Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken
-The main thing to consider today is how to attack the burpees, this is likely where people will get held up
-Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken
MOVEMENT VIDEOS
How to create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
Odd-Object Ground to Overhead Video ( https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be )
Strength
If you have the equipment.
Back Squat
Pausing Back Squat
OTM x 10:
1 Pause Back Squat*
One second pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel
STIMULUS
-Working a Pause Back Squat today with 3 separate pauses
-Movement Order: You’ll squat to parallel, squat to full depth, return to parallel, then stand to full extension
-There are pauses built in at three locations:
-Pause for 1 second at parallel on the way down
-Pause for 1 second at full depth
-Pause for 1 second at parallel on the way up
-Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
-These 10 reps are on the clock, starting at the top of each minute
Layup (Time)
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups
Directly into…
5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)
SUBS
DOUBLE UNDERS
-Reduce Reps
-2x Single Unders
-Practice Times
-1 Minute of Practice
-:30 seconds of practice
STIMULUS
GENERAL
-We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout
-The first part may look familiar, as it is the benchmark workout “Annie”
-This all bodyweight couplet opens up for the all weightlifting couplet that follows
-There is no rest between the two workouts, as you’ll move directly into the swings and wallballs
-Your score is the total time it takes to complete both parts
-We expect this workout to take around 15-20 minutes to complete
DOUBLE UNDERS
-Choose a rep scheme or variation that allows you to complete the opening set in 1 minute or less
KETTLEBELL SWINGS & WALLBALLS
-Choose weights for both movements that allow you to complete 30+ reps unbroken when fresh
Strategy
GENERAL
-The rep schemes of these two couplets workouts are opposite
-“Annie” starts hard and gets easier as we move along
-The Kettlebell Swing and Wallball workout starts easy and get progressively harder
“ANNIE”
-Where we’d typically push “Annie” towards the finish, we can now use the final round or two as a little bit of a transition period
-Slowing down there will better allow athletes to transition right to the next couplet
SECOND COUPLET
-Just like on “Annie”, the small number rounds are less important than the big ones in the second couplet
-Use the rounds of 5 and 10 as a buy-in for the more challenging rounds
-The rounds of 15-20-25 are the real workout, as we have 120 reps vs. 30 reps in the opening 2 rounds
-While the sets are bigger, don’t feel the need to go unbroken if that means taking long rests
-Taking 1-2 quick breaks is better than big sets with long breaks between
-Find a way to keep chipping away at those big sets