CrossFit Evergreen – CrossFit

“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

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Strength

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

STIMULUS

DESCRIPTION

Also climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequte rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

Metcon

Laces Out (AMRAP – Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

SUBS

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

12 Chest to Bar Pull-ups

15 Pull-ups “
DESCRIPTION

Combining gymnastics and weighlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

BAR MUSCLE-UPS

If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page

BARBELL MOVEMENTS

Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout

WALLBALLS

Use a weight that you could complete for 30+ reps unbroken when fresh

Men throw to a 10ft. target

Women throw to a 9ft. target

Strategy

GENERAL

With a longer time to work today, it’s all about chipping away at each movement

While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work

Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one

The first two movements of each round will likely be more challenging than the last two

Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses

See below for break-up options for each movement

BAR MUSCLE-UPS

1 Set: 6

2 Sets: 3-3

3 Sets: 2-2-2

PUSH PRESS

1 Set: 9

2 Sets: 5-4

DEADLIFTS

1 Set: 15

2 Sets: 10-5 or 8-7

3 Sets: 5-5-5 or 6-5-4

WALLBALLS

1 Sets: 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5″

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

MODIFICATIONS

STRICT PULL-UPS

Reduce Reps

Jumping pull-ups with a controlled negative.

Banded strict pull-ups

Bent Over Row
DESCRIPTION

Combining gymnastics and weighlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

STRICT PULL-UPS

If you have over 6 strict pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page

DUMBBELL MOVEMENTS

Pick your dumbbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout

JUMPING AIR SQUATS

Focus on landing in a good braced position to transition smoothly into the next rep.

Body Armor

Not for Time:

15-13-11-9-7: Double Dumbbell Bent Over Rows

:30s Hollow Hold after each set

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on midline stability and upper body pulling capacity.

We’ll start with the double dumbbell bent over rows, reducing the reps each set.

We then transition after each set of rows to a 30 second hollow hold.