CrossFit Evergreen – CrossFit
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Gymnastic Conditioning
Metcon (AMRAP – Reps)
AMRAP 8:
5 Burpees
3 Kipping Handstand Push-ups
5 Burpees
6 Kipping Handstand Push-ups
5 Burpees
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round
DESCRIPTION
Over the 8 minutes of work, the handstand push-ups will climb by 3 reps each round while the burpees remain at 5
We are purposefully going after a push-push combination with the upper body here
We are also purposefully climbing in reps, which makes us strategize even more in this high interference piece
BURPEES
You can jump up or step up out of the burpee
KIPPING HANDSTAND PUSH-UPS
If you have 21+ handstand push-ups when fresh, let’s complete this piece as written
If you’re not there yet, consider dropping these reps down and climb by 1-2 per round instead of 3
Metcon
Deadbolt (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
SUBS
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
120 Single Unders
ROW
21/15 Calorie Assault Bike or Echo Bike
Equal Calorie Bike Erg
15/12 Calorie Ski Erg
400 Meter Run
300 Meter Air Runner or Trueform
Equal Reps 10-Meter Shuttle Runs
DESCRIPTION
This triplet workout balances out a moderate weight barbell with a machine and bodyweight movement
Your score at the end of the 15 minutes is total rounds and reps
The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]
DOUBLE UNDERS
Choose a variation or a rep number that allows you to clear this station in right around 1 minute
You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders
See further down the page for a full list of subs
DEADLIFTS
Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets
ROW
If unable to row, see further down the page for subtitutions
Strategy
ROW
The goal with any AMRAP is to move for as much time as possible
Treating this workout like a smooth 15-minute flow is better than constantly changing speeds by hitting the gas and tapping the brakes
To find a sustainable rowing pace, imagine the speed you would be able to hold if this way simply a 15-minute row
The numbers below show you how many calories you’ll complete in 1-minute based on your [Calorie Per Hour] output:
700: 11.7 Calories
800: 13.3 Calories
900: 15 Calories
1000: 16.7 Calories
1100: 18.3 Calories
1200: 20 Calories
1300: 21.7 Calories
1400: 23.3 Calories
1500: 25 Calories
1600: 26.7 Calories
1700: 28.3 Calories
1800: 30 Calories
DOUBLE UNDERS & DEADLIFTS
Maintaining a smooth flow to your workout doesn’t mean you have to go completely unbroken on every movement
Instead, it means that the speed you decide on from the beggining is the one you see yourself being able to hold until the time is up
Consider what break-up strategy you find most sustainable on both these movements for 3-4 rounds of work
Double Unders:
1 Set: 60
2 Sets: 30-30
3 Sets: 20-20-20
4 Sets: 15-15-15-15
5 Sets: 20-10-10-10-10
Deadlifts:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-3-3-3
5 Sets: 3-3-3-3-3″
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-Unders
400m Run
20 Double Dumbbell Deadliffts (50’s/35’s)
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (left)
9 Double Dumbbell Single Legged Deadlifts (right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2:00 between sets.
STIMULUS
Today’s Body Armor focuses on the posterior
The single legged deadlifts are completed by standing on the working leg, where the back leg traces up and behind us
There are two dumbbells being held at the hang for this movement, and the following sumo deadlifts
When we imply “stiff-legged”, it’s a soft knee, but one that does not flex any further (only hinging at waist)
Bells do not need to touch the ground between reps
Glute bridges are completed with dumbbell (or any weight) across waist