CrossFit Evergreen – CrossFit
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Home WOD
Choose One
Metcon (Time)
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
STIMULUS
-Working through 2 different movements in this conditioning piece
-3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
-No need to extend the hips fully on our burpees today
-Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
* See Movement Video*
-DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
-Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
-When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
-Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
-Your score will be however long it takes you to finish 100 DB Clean and Jerks
-Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Alternating Dumbbell Clean and Jerks (https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be)
Metcon (Time)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
STIMULUS
-Working through 2 different movements in this conditioning piece
-3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
-No need to extend the hips fully on our burpees today
-Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
* See Movement Video*
-Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
-Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
-When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
-Continue to move through the two movements until you’ve completed 100 ground to shoulder
-Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
-Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Odd-Object Ground to Shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)
Metcon
If you have the equipment
Twisted Sister (Time)
For Time:
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “Mary”:
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
SUBS
PULL-UPS
-Reduce Reps
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
PUSH-UPS
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
HANDSTAND PUSH-UPS
-Reduce Reps
-Box Handstand Push-ups
-Double Dumbbell Push Press (50/35)
PISTOLS
-Reduce Reps
-Single Leg Squats to Box
-10 Alternating Dumbbell Box Step-ups (50/35)
STIMULUS
GENERAL
-We’ll mash together two classic bodyweight benchmarks in this 15 round workout
-You’ll complete all 5 rounds of “Cindy”, move on to the 5 rounds of “Mary”, and finish with another 5 rounds of “Cindy”
-We expect this piece to take around 15-25 minutes to complete
-Both of these benchmarks are designed with an upper body pull, an upper body push, and a lower body push
“CINDY”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
-Choose rep schemes or variations that allow you to complete the pull-ups in 1 set and push-ups in 1-2 sets
“MARY”
-“Mary” is the more advanced relative of “Cindy”
1 Round of “Mary”:
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
-Let’s choose a rep number or variation that allows you to complete the strict handstand push-ups in 1-2 sets each round
-You’ll alternate legs every rep for a total of 5 on each side for the pistols
-Choose a pull-up number or variation that you can complete in 1-3 sets
Strategy
“CINDY”
-As listed in the stimulus section, “Cindy” alternates between an upper body pull, and upper body push, and a lower body push
-Let’s break these up in a way that you would if you were completing 20 rounds of “Cindy” for time
-The big things to consider are the upper body movements
-The reps on the pull-ups are on the lower side, but there are 125 pull-ups total in this workout
-If you need a quick break here, think about going 3-2
-The push-ups can add up over the 10 rounds of “Cindy”
-Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
-The air squats help you pace out workout and provide a break for the upper half
-Move at a pace through those that allows you to thrive on the upper body movements
“MARY”
-“Mary” is similar, but more advanced than “Cindy”
-But just like “Cindy”, we have to consider how to break up the upper body movements first
5 is a smaller number of strict handstand push-ups, but there may be some fatigue from the push-ups in “Cindy”
-Think about going 5 straight or 3-2 there
-With a good number of pull-ups, somewhere between 2-3 sets will be ideal
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
-Just like the air squats in “Cindy”, the pistols are the pacers and upper body break for these 5 rounds
-Move at a pace here that supports your strategy for the upper body movements