CrossFit Evergreen – CrossFit
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
Home WOD
Metcon (3 Rounds for time)
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)
[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)
[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)
MODIFICATIONS
SINGLE DUMBBELL HANG CLEAN AND JERKS
Odd Object Power Clean and Jerks
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
The total amount of work in each 5-minute window is 30 reps at each movement
You’ll work through the listed reps and rest with whatever time remain until the next window
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts
LATERAL DUMBBELL BURPEES
This movement is completed laterally over one dumbbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
The feet should pass over the handle as you jump over the dumbbell
There is no need to stand to full extension on the jump
SINGLE DUMBBELL HANG CLEAN AND JERKS
We’ll use a light-moderate load here, with the emphasis on cycling larger sets
This should be a weight that you could complete for 30+ reps unbroken when fresh
For this workout, we’ll alternate arms every 5 reps
Click Here to see a demo of this movement
Body Armor
AMRAP 5:
5 Tempo Double DB Push Press*
Max Strict Pushups
*Tempo – 5s down, regular speed up.
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on the upper body pressing capacity through a direct interference combination (press + press)
Complete as a regular push press (dip + drive with aggression)
Tempo the negative, or the lowering down to our shoulders, with a 5-count
Following the five reps of the tempo push press, immediately go to the ground for a max set of pushups
Metcon
Hook and Ladder (3 Rounds for time)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
The total amount of work in each 5-minute window is 30 reps at each movement
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts
LATERAL BARBELL BURPEES
This movement is completed laterally over the barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
The feet should pass over the handle as you jump over the barbell
There is no need to stand to full extension on the jump
POWER CLEAN AND JERKS
We’ll use a lighter load here today with the emphasis on cycling
This should be a weight that you could complete for 25+ reps unbroken when fresh
Strategy
GENERAL
With built in rest between rounds, look to move with a purpose through each station
While the reps looks different in each interval, the overall workload is the same
That being said, aim to keep these 3 scores within 10 seconds of each other
Use your first interval score to guide your efforts in the second and third
LATERAL BARBELL BURPEES
Find a pace for your burpees that supports your plan on the power clean and jerks
If we had to pick, it’s better to slow these down a touch in order to go bigger on the clean and jerks
You’ll always be moving here, so find a steady rhythm and keep breathing
POWER CLEAN AND JERKS
This is the most important movement in the workout, as it is the one we would stop moving on
Grip/time under tension will become an issue, and is a focus point for today… we’re building that capacity
Plan out your breaks ahead of time and try to make them last less than 10 seconds
Consider the following sets in each interval
Set of 30:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
Sets of 15:
1 Set: 15
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4
Sets of 10:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second L-Sit on Parallettes
STIMULUS
DESCRIPTION
Today’s Body Armor piece begins with 3 variations of pressing movements paired with a midline movement
Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken
You can increase in weight with each set or stay at the same weight across
After each set (9 times) hold for a 15 second L-Sit
This should be a duration that ideally allows you to hold for unbroken sets
MOVEMENT VIDEOS
L-Sit: https://www.youtube.com/watch?v=kDOjjpwar-s&feature=youtu.be
SUBS
L-SIT
Reduce Time
Hanging L-Sit From Pull-up Bar
Ring L-Sit
30 Second Hollow Hold