CrossFit Evergreen – CrossFit
“Hardships often prepare people for an extraordinary destiny.”
Often we look to the past to decide who we are.
But even more damaging, we look to the past to decide who we can become.
We grew up “this way”, in that town, where our parents never gave us “X”. We look to that past and dwell on the pain, being broken, or being handicapped. And I am who I am because of my past. We’ve all had that friend who can’t stop talking about “how things were in the past”.
In the words of Tony Robbins, “identity drives behavior”.
The story is not that we’ve had a tough past, and we’re doomed to follow in suit.
The story is that we’ve had a tough past, and I’m better because of it.
Home WOD
Metcon (Time)
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200 Meter Run
MODIFICATIONS
DOUBLE DUMBBELL SQUATS
Single Dumbbell Goblet Squats
Odd Object Goblet Squats
DESCRIPTION
The running in today’s descending rep scheme couplet gives us a “break” from the double dumbbell squats
After completing the full set of squats, you’ll run 200 meters before starting the next round
We intended time range for this workout is between 10-18 minutes
DOUBLE DUMBBELL SQUATS
To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight
If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus
With 84 total reps, take a look at some options for modifying volume:
Complete a fixed number each round [7-10 Reps]
Stay with descending rep scheme [14-12-10-8-6-4-2]
RUN
When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute
Body Armor
1 Round, Not for Time:
50 V-Ups
1:30 Hollow Hold
50 V-Ups
STIMULUS
DESCRIPTION
Todays Body Armor will target the midline
A “chipper”, one time through, of all mid-line dominant movements
We transitions from a “flexion” midline movement to “static”, and back to “flexion”
Not for time, but let’s move with a purpose and challenge ourselves with short breaks
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
1 Set for Max Reps:
Strict Handstand Push-ups
STIMULUS
DESCRIPTION
Setting a benchmark today with 1 set of max unbroken strict handstand push-ups
We’ve worked this movement over the past several weeks in more conservative pieces – now it’s time to push our limits
Choose a variation for this piece that allows you to complete at least 7 reps
You can put you feet on a box or bench to reduce the percentage of your bodyweight being pressed (see subs)
Your score is the total number of reps completed unbroken
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups Video
Double Dumbbell Strict Press
Metcon
Space Cadet (Time)
21-18-15-12-9-6-3:
Kipping Handstand Pushups
200 Meter Run
SUBS
HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups Video
Push Press (Barbell or Dumbbells)
RUN
250 Meter Row
200 Meter Ski Erg
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
150 Meter Trueform or Air Runner
DESCRIPTION
The running in today’s descending rep scheme couplet gives us a “break” from the higher skilled gymnastics movement
After completing the full set of handstand push-ups, you’ll run 200 meters before starting the next round
We intended time range for this workout is between 10-18 minutes
KIPPING HANDSTAND PUSH-UPS
To complete this workout as written, we recommend having at least 21 kipping handstand push-ups unbroken when fresh
If you’re not quite there, you can reduce the reps or choose a variation from the “subs” section
With 84 total reps, take a look at some options for modifying volume:
Complete a fixed number each round [5-10 Reps]
Stay with descending rep scheme [14-12-10-8-6-4-2]
RUN
When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute
STRATEGY
KIPPING HANDSTAND PUSH-UPS
The majority of the handstand push-up reps will be completed in the first three rounds of this workout
21+18+15: 54 Reps
12+9+6+3: 30 Reps
That being said, approach these opening three sets intelligently
Once the shoulders get too fatigued, they take a lot longer to come back
Start breaking up these reps before your push starts to slow down in order to delay this unwanted fatigue
Being aggressive with your hips in the kip can also help take some of the load off the upper body
RUN
In the earlier rounds of high rep handstand push-ups, slowing down your run can be helpful in stay consistent on the wall
As the reps start to decrease, you may find that you can slightly increase your running pace
The more confident you are with your handstand push-ups, the faster you can afford to run today
Metcon (No Measure)
9 Rounds:
1:40 On
:20 Off
STIMULUS
DESCRIPTION
Set up the Concept 2 Rower for time intervals before beginning this piece
With a short amount of rest built in after each round, these are designed to be strong, yet sustainable efforts
Establish a speed in round 1 that you see yourself being able to maintain for the 8 rounds that follow
You can see this when the workout is over by referencing the “memory” section on the monitor
SUBS
Complete With Run or Machine of Choice