CrossFit Evergreen – CrossFit
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting in the actual moment, but when we look back… the real defining moments were the experiences that led up to those big achievements.
The trials, the tribulations… the early mornings and late nights.
The blood, the sweat, the tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of satisfaction – comes from the quality of our struggle over every obstacle. The relationships we forged with others through it all.
When we focus on the journey being the ultimate prize, we can truly start to love every step of the way.
Growing Pains (AMRAP – Rounds and Reps)
With a 20 minute cap do the following ascending workout for rounds and reps:
– 5 bench press
– 5 deadlifts
– 50m (run, ski, bike)
– 10 bench press
– 10 deadlifts
– 100m (run, ski, bike)
Etc.
– lifts in each round go up by 5 reps
– distance in each round goes up by 50m
– you must alternate between run, ski, and bike
– you pick the weights for each lift
– Score: longest run,ski,bike for rds and reps completed beyond that distance. Ex 350 + 25
Home WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
…
Continue to Add (10) Squats Per Round
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
45 Single Unders
30 Seconds of Practice
15 Over and Back Dumbbells Hops
30 Line Hops
30 Double Taps
DESCRIPTION
This all bodyweight workout will climb by 10 air squats each round
The running and double under reps will stay fixed across the 20 minutes
Choose rep schemes and variations that allow you to get into the round of 60 air squats
We’ll score this piece as rounds + reps
For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps
DOUBLE UNDERS
This number is designed to be relatively small
Choose a rep scheme or modification that allows you to clear this station in around 30 seconds each round
RUN
Count only fully completed runs when scoring this workout
When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute
Body Armor
BODY ARMOR
3 Giant Sets:
7 Bottom Range Weighted Squats
7 Top Range Weighted Squats
7 Full Range Weighted Squats
Rest 1:30 between sets.
STIMULUS
Todays Body Armor will target our squat positioning and strength
Weight selection is based on you… start with a single DB, and build if seen fit
Bottom Range Squat: From bottom of squat to parallel
Top Range Squat: From standing to parallel
Full Range Squat: As expected, from standing to bottom of squat to standing
Man on Fire (Time)
For Time:
5 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
4 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
3 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
2 Rounds:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Then 100 Double Unders
1 Round:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
SUBS
Ring Muscle-ups:
-Reduce Reps
-Strict Banded C2B Pull-ups
-4 Pull-ups
Handstand Push-ups:
-Reduce Reps
-Feet on Box
-Double Dumbbell Push Press
Double Unders:
-Reduce Reps
-150 Single Unders
-2 Minutes of Practice
RING MUSCLE-UPS AND HANDSTAND PUSH-UPS
Choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
KETTLEBELL SWINGS
The kettlebell swings finish all the way overhead
These should be performed with a moderately heavy weight that allows for unbroken sets
DOUBLE UNDERS
Choose a rep number or variation that you can complete in 2 minutes or less
STRATEGY
“NATE”
The rep numbers on a round of “Nate” are fairly small and manageable on their own
It’s the collective number of reps over the 15 rounds that creates the challenge
However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements
Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible
KETTLEBELL SWINGS
In order to maintain these unbroken sets of gymnastics, you can take a rest between movements or halfway through the kettlebell swings
The kettlebell swings are the least technical of all 3 movements
Breaking here can help you stay under control for the more technical movements
DOUBLE UNDERS
With 400 total reps, think about how you’ll be breaking these reps up in the last two rounds and approach them like that from the beginning:
1 Set: 100
2 Sets: 50-50 or 60-40
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20