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.
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
Rest 2 Minutes Between Sets”
STIMULUS
DESCRIPTION
Todays Body Armor will focus on the glutes, hamstrings, and quads
We’ll move directly from one movement to the next and rest 2 minutes following the glute bridges
The focus here is on quality over speed
BANDED GOOD MORNINGS
Choose a band tension that allows you to complete all 40 reps without breaking
ALTERNATING PISTOLS
Alternate legs each rep for a total of 10 each side
Choose a rep number or variation that allows you to clear this station in 1:30 or less
PAUSING WEIGHTED GLUTE BRIDGES
Pause for 2 seconds at the finish position of each rep
You can use a dumbbell or barbell to weight this movement
There is the option to increase weight or stay the same across
”
MOVEMENT VIDEOS
Banded Good Mornings: https://www.youtube.com/watch?v=qS2PveiBtpM&feature=youtu.be
Alternating Pistols: https://www.youtube.com/watch?v=-e45F_LwXVk&feature=youtu.be
Weighted Glute Bridges: https://www.youtube.com/watch?v=DLgAPsiZbQ8&feature=youtu.be
SUBS
BANDED GOOD MORNINGS
Barbell Good Mornings https://www.youtube.com/watch?v=nYd6ePtMNBM&feature=youtu.be
Barbell Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4&feature=youtu.be
ALTERNATING PISTOLS
Reduce Reps
1:30 of Practice
Single Leg Squats to Box or Bench
Weighted Lateral Box Step-ups https://www.youtube.com/watch?v=Pg4Pv6uImRY&feature=youtu.be
PAUSING WEIGHTED GLUTE BRIDGES
10 Single Leg Glute Bridges Each Side (If No Weight) https://www.youtube.com/watch?v=TQt2I73oL6Y