Monday

CrossFit Evergreen – CrossFit

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is conne

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Metcon

2k Row (Time)

Max Effort 2k Row
DESCRIPTION

We’ll begin the week by completing our annual 2k benchmark on the rower

We last tested this effort on 7.16.19

This is the priority for the day, so let’s aim to bring the focus and intensity here

Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace

Follow the instructions below to set-up the monitor on a Concept 2 Rower:

Select Workout

New Workout

Single Distance

Set to 2000 Meters

Set Splits to 500 Meters

Set Pace Boat to Desired Split Time (Optional)

Change Display to Show Pace Boat (Optional)

STRATEGY

GENERAL

If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort

For Example:

If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat

To improve your score, you would need to average under 2:00 for your pace per 500 today

Not all paces will be as easy to calculate as the above example

Click Here to see a pacing chart

You can use this chart find your goal finish time and the corresponding pace per 500 you would need to get there today

If this is your first 2k time trial, we’re looking for a strong and smart effort

There is definitely thoughtful pacing involved due to the duration

Strength

Snatch

Squat Snatch Complex

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

STIMULUS

DESCRIPTION

Today’s complex will work on balance in the receiving position of the Squat Snatch

Taking the bar from the 2 hang positions helps us better isolate this part of the movement

We’ll work on balance by pausing for 2 seconds in the bottom of the first two movements

These 4 reps are designed to be completed without dropping the bar

See below for a complex demo video

MOVEMENT VIDEOS

Complex Demo: https://www.youtube.com/watch?v=AppHW2T-Buo&feature=youtu.be

Front Squat

Front Squat

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM

STIMULUS

DESCRIPTION

Working some moderately heavy sets of 2 out of the rack

After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable

Take 3-5 warmup sets to reach your opening 70%

Rest as needed between these 5 working sets to maintain quality movement

Home WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent over Row (left)

21 Banded Good Mornings

9 Tempo Single Arm Bent over Row (right)

21 Banded Pull-Aparts

Rest 2:00 between rounds.

STIMULUS

Today’s Body Armor focuses on our rowing and posterior capacity

On the bent over rows, place a hand on a bench/box/platform, so that we assume a near 45 degree angle with our upper torso to the ground

The tempo rows are 3s in each direction (lowering and raising)

Athletes choice on the loading for both the bell and bands, with the intention being unbroken sets throughout