Wednesday

CrossFit Evergreen – CrossFit

CompTrain Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

View Public Whiteboard

Metcon

Dirt Devil (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)

MOVEMENT VIDEOS

Devil’s Press: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be

Over-and-Back Hops Over Dumbbells:

Double Dumbbell Squats: https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.behttps://www.youtube.com/watch?v=ZG0vp6l7t-A&feature=youtu.be
DESCRIPTION

Working through 5 fast paced intervals for todays main conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

Let’s choose one dumbbell weight for both weighted movements today

This weight will likely be chosen off the more difficult movement, the Devil’s Press

This station combines a dumbbell burpee with a double dumbbell snatch

There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion

Choose a moderate weight that allows you to complete the 5 reps in around 30-45 seconds

OVER-AND-BACK HOPS OVER DUMBBELLS

You’ll hop over 1 dumbbell for this station

Over and back is equal to 1 rep [20 total hops]

Strategy

GENERAL

With rest built into each piece, look to move with a purpose through these 5 stations

Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace

It can be helpful to declare your first round as the slowest round

From there, look to hold that speed or find one place to pick up the pace

In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round

After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

DEVIL’S PRESS

The Devil’s Press start and end each round

Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward

While it is a challenging movement, it’s also a relatively slow developing movement

Breathing in both the burpee and in the “”swing”” overhead can make this station more manageable

HOPS & SQUATS

Move at a pace on your first set of 10 hops that allows you to thrive through the squats

The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible

After the first round, you’ll also have a better idea of how these movements impact each other

You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round

Body Armor

Body Armor

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

PAUSING WEIGHTED GLUTE BRIDGES

10 Single Leg Glute Bridges Each Side (If No Weight) https://www.youtube.com/watch?v=TQt2I73oL6Y