CrossFit Evergreen – CrossFit
“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey
Pressure is nothing but a catalyst. Think about the last time you “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.
It’s really potent.
Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.
It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.
Warm-up
1 Round
With Lighter Weights:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
6 Double Dumbbell Power Clean and Jerks
1 Round
With Workout Weights:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
3 Double Dumbbell Power Clean and Jerks
Home WOD
Metcon (AMRAP – Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk (50’s/35’s)
…
Add (1) Dumbbell Power Clean and Jerk Per Round
DESCRIPTION
Climbing the ladder for 15 minutes to start off the week
We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes
The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1
After the round of 3, you’ll complete 4-5-6-7….
Your score today is total reps completed
1 round of “Strict Cindy” has 30 reps
STRICT CINDY
1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
We alternate between an upper body pull, upper body push, and lower body push
Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out
Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each
DOUBLE DUMBBELL POWER CLEAN AND JERKS
Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement
After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead
Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh
Body Armor
5 Giant Sets:
8 Tempo Bench Press (5s negative only)
8 Tempo Double DB Bent Over Row (5s negative only)
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
Todays Body Armor will target the upper body through a push and pull combination
Each round consists of 8 reps, using a tempo negative (5s down, regular speed up)
Tempo repetitions bring “time under tension”
Strength
If you have the equipment
Front Squat
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 69% 1RM Front Squat
STIMULUS
DESCRIPTION
Week 4 out of 4 in this progression
Building upon last week by 2%
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00
Metcon
Base Camp (AMRAP – Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
Dumbbells: 50’s/35’s
SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows
Odd Object Rows (2x)
PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups
DOUBLE DUMBBELL POWER CLEAN AND JERKS
Single Dumbbell Power Clean and Jerks (Each Side)
Barbell Clean and Jerks
Odd Object Clean and Jerks
DESCRIPTION
Climbing the ladder for 15 minutes to start off the week
We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes
The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at one
After the round of 3, you’ll complete 4-5-6-7….
Your score today is total reps completed
1 round of “Strict Cindy” has 30 reps
STRICT CINDY
1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
We alternate between an upper body pull, upper body push, and lower body push
Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out
Within the workout, choose variations that allow you to complete the pull-ups and push-ups with 2 breaks each
DOUBLE DUMBBELL POWER CLEAN AND JERKS
Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement
After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead
Choose a weight here that you are confident in completing for 12+ reps unbroken when fresh