CrossFit Evergreen – CrossFit
“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr
Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.
We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.
Circumstances change, but values are forever.
Strength
Front Squat
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
Rest 2 Minutes Between Sets
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
Stub Hub (Time)
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)
SUBS
TOES TO BAR
-Reduce Reps
15-12-9
12-9-6
9-6-3
-Feet as High as Possible
-Knees to Elbows/Chest/Waist
-Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be
BIKE ERG
-Equal Calorie Assault or Echo Bike
-Equal Calorie Row
-Ski Erg [15-12-9]
DESCRIPTION
This balanced two-part workout features gymnastics, weightlifting, and cardio components
You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet
There is no rest between couplets – you’ll move right into the bike following your last power snatch
Your score is the total time it takes to complete the 180 reps
The intended time range for this workout is between 9-15 minutes
BARBELL MOVEMENTS
Both barbell movements are designed to be fairly light
When fresh, you should be able to complete 21+ reps unbroken
We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you
If you’re on the fence about weights, lean towards the lighter side
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider reducing reps or choose a sub from further down the page
BIKE ERG
For rep scheme simplicity, men and women will complete the same number of calories on the bike
Strategy
PART 2
The final couplet today is all about the overhead squats
The first priority, since dropping the bar means more power snatches, is big sets of overhead squats
If big sets will be no problem for you, part 2 comes down to how fast you can move on the bike while still holding big sets
If big sets will be challenging, see if you can slow down the bike a touch to maximize your ability on the barbell
You’ll always be moving forward on the bike, but if the bar is on the ground, there is no forward progress
Keeping the damper on the lower side on the bike erg may help set the legs up better for the squats
See if you can limit your overhead squats to 1 break max per round
Consider the following options:
Round of 21:
1 Set: 21
2 Sets: 12-9
Round of 15:
1 Set: 15
2 Sets: 8-7
Round of 9:
1 Set: 9
2 Sets: 5-4
Strategy
PART 1
The first couplet of todays workout will challenge the grip, shoulders, and lungs
With some interference and big ranges of motion, manageable sets from the beginning will likely be the best option on both movements
The best thing we can do in the opening set of 21 is set ourselves up for a great set of 15
The middle round tends to be the most challenging, so set your sights on thriving through those 30 total reps
Consider the following options for each round:
Round of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2
Home WOD
Metcon (Time)
40-30-20:
AbMat Sit-Ups
Single Dumbbell Power Snatches (50/35)
Directly into…
20-30-40:
Jumping Lunges
Single Arm Dumbbell Overhead Squats (50/35)
Split reps one arms per round half and half
Body Armor
Metcon (AMRAP – Reps)
AMRAP 5: Single Arm Dumbbell Strict Presses
On the Minute (to include the 0:00):
6 Hand-Release Pushups
STIMULUS
Today’s Body Armor focuses on strict strength pressing capacity
Changing arms as we see fit, the score is total strict presses
On the Minute, to include the start of the workout, we complete 6 hand-release pushups to start
These pushups do not contribute towards the score (only total strict presses)