CrossFit Evergreen – CrossFit
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.
Metcon
Triple Play (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round
SUBS
200 METER RUN
250 Meter Row
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
15 Shuttle Runs [10 Meters]
DESCRIPTION
Today’s conditioning piece will test power, accuracy, and endurance over a longer time domain
The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters
Your score will be total reps completed at the end of 20 minutes
Score each 200 meter run as [1 rep]
See below for a scoring reference:
Finish 3’s: 7 Reps
Finish 6’s: 19 Reps
Finish 9’s: 37 Reps
Finish 12’s: 61 Reps
Finish 15’s: 91 Reps
Finish 18’s: 127 Reps
Finish 21’s: 169 Reps
Finish 24’s: 217 Reps
Finish 27’s: 271 Reps
POWER CLEANS
Looking to move a light-moderate load for the lone barbell movement
This should be a weight that you can complete for 20+ reps unbroken when fresh
Within the workout, we’re likey opting for smaller sets and/or fast singles
BOX JUMPS
Jump up to the box for this station to be considered RX
Stand to full extension on top of the box to finish each rep
Strategy
GENERAL
While the rounds will move quickly at the start of the workout, it’s important to keep the overall picture in mind
With 20 minutes of work ahead, don’t let the short opening rounds trick you into a pace that is too aggressive
Set yourself up nicely for the double digit rounds with a controlled pace on the single digit rounds
POWER CLEANS
The cleans today are likely best completed as a combination of touch-and-go sets and fast singles
During the smaller rep rounds, touch-and-go sets are very manageable
As the reps climb higher, you may find quick singles are more sustainable
Combining these two plans can also be helpful
For Example: In the set of 12, you may opt to complete 6 touch-and-go reps + 6 fast singles
This approach can quickly get you deep into each set before going with singles
Choose the option that keeps you moving forward most consistently on the barbell
RUN & BOX JUMPS
Simply look to keep the feet moving as much as possible on these two stations
The goal here is to move at a pace that sets you up to thrive on the barbell
We’ll always be moving on these two stations, so find a speed that allows you to also stay moving on the power cleans that follow
Body Armor
DESCRIPTION
After completing as many unbroken dumbbell bench presses as you can, you’ll immediately transition to 50 banded pull-aparts
Rest as needed following the pull-aparts
Record the total number of dumbbell bench presses each set as your score
Choose a dumbbell weight that allows you to complete 15+ reps each round
Choose a lighter tension band for the pull-aparts