CrossFit Evergreen – CrossFit
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
Home WOD
Choose One
Metcon (5 Rounds for reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep
STIMULUS
-3 Minutes on 1 Minute off in these fast paced intervals
-Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
-The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
-Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
-The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
-We will alternate hands after every rep
-For each lateral Db hop, over and back will count as 1 rep
-Your score will be total reps for all 5 AMRAPs
MOVEMENT VIDEOS
Single Arm Dumbbell Squat Cleans Video ( https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be )
Metcon (5 Rounds for reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops
STIMULUS
-3 Minutes on 1 Minute off in these fast paced intervals
-Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
-The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
-Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
-For each lateral Db hop, over and back will count as 1 rep
-Your score will be total reps for all 5 AMRAP
MOVEMENT VIDEOS
How to create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
Metcon
If you have the equipment
Fast Five (AMRAP – Rounds and Reps)
AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (185/135)
STIMULUS
GENERAL
-5 minutes on and 5 minutes off in these fast paced intervals
-The row calories and toes to bar will remain the same throughout, while the front squat reps will decrease
-As the reps decrease, the load will increase
-Since these are 5 minute AMRAPs, you’ll move back to the row if you finish the front squats
-The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes
-Your score is the lowest rounds and reps total of the three intervals
FRONT SQUATS
-The barbell comes from the floor for the front squats
-You can squat clean the first rep of each set if you’d like
-Choose your weights based off the following recommendations:
-1st Bar: Light-Moderate Weight You Can Complete For 30+ Reps When Fresh
-2nd Bar: Moderate Weight You Can Complete For 21+ Reps When Fresh
-3rd Bar: Moderately Heavy Weight You Can Complete For 15+ Reps When Fresh
TOES TO BAR
-Choose a variation that you could complete 21+ reps unbroken when fresh
-You can reduce reps or choose a variation from further down the page
Strategy
GENERAL
-With 5 minutes of work and 5 minutes of rest, let’s look to bring some intensity to these three intervals
-With the weight increasing and reps decreasing on the front squats with each interval, a good goal might be to get similar scores for each
-While it may not work out perfectly, keeping your three scores within 5-10 reps is more manageable
ROW ERG
-It’s very likely that you’ll get back to the row for a second time within these 5 minute windows
-While we are rewarded for a strong power output, try to find a pace on the opening row that you see yourself being able to hold or improve upon the second time around
TOES TO BAR
-Imagine what you’ll be holding on toes to bar in the very last interval of the day and try to hold that from round 1
-Quick sets and quick breaks can be more consistency and faster later on than trying to push through big sets
-Consider the following options:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1
FRONT SQUATS
-Let’s aim for somewhere between 1-3 sets on the front squats
-It can be helpful knowing, for example, that you only have to go and get 12 reps instead of 21
-This is where a pre-planned break-up strategy can help you stay moving for most of the 5 minutes
-It is also nice to know that the bike follows the front squats, meaning you can just get on and start moving forward following your last rep
-This can push you to hold on for larger sets on the barbell knowing that you’ll be able to just go and start pedaling