CrossFit Evergreen – CrossFit
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
Metcon
Hot Flash (Time)
30-20-10:
Power Snatches (95/65)
Kipping Handstand Push-ups
12 Minute Time Cap
SUBS
KIPPING HANDSTAND PUSH-UPS
Reduce Reps
Time Caps:
30 Reps: 3 Minutes
20 Reps: 2 Minutes
10 Reps: 1 Minute
Box Handstand Push-ups
Barbell Push Press
STIMULUS
DESCRIPTION
We’ll work through large ranges of motion in this simple couplet of weightlifting and gymnastics
This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively
Choose weights and variations that ideally allow you to complete this under the 12 minute time cap
POWER SNATCHES
Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh
Within the workout, smaller sets are preferred over quick singles
KIPPING HANDSTAND PUSH-UPS
If you have 21+ kipping handstand push-ups unbroken when fresh, let’s complete this station as written
If you’re not there yet, we can reduce the reps or choose a variation listed in “subs”
Common volume modifications from the prescribed 60 reps will be:
21-15-9 (45 Total Reps)
15-10-5 (30 Total Reps)
Strategy
GYMNASTICS
This workout will likely come down to finding sustainable sets of handstand push-ups
Locking out power snatches overhead combined with kipping handstand push-ups will challenge upper body pressing stamina
It may be best to be fairly conservative through the opening round of 30
There are 30 reps in the final 2 rounds of the workout as well (20-10)
In an perfect world, the first 30 reps and the final 30 reps take about the same time to complete
We’d rather break these up early and hold those sets across the board than start big and break a ton later on
Being aggressive with the hips in the kip will also help to take quite a bit of strain off the upper body
Consider the following break-up plans:
Set of 30:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 10-8-6-4-2
6 Sets: 5-5-5-5-5-5
Set of 20:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
6 Sets: 5-3-3-3-3-3
Set of 10:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
5 Sets: 2-2-2-2-2
WEIGHTLIFTING
While we’re capable of completing large sets, this could be a good time to give the arms a break
Smaller sets or even quick singles can give you more time to recover while continuing to move forward
Consider the following options for sets:
Set of 30:
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 10-8-6-4-2
6 Sets: 5-5-5-5-5-5
Set of 20:
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
6 Sets: 5-3-3-3-3-3
Set of 10:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
5 Sets: 2-2-2-2-2
Midline
Metcon (No Measure)
Not For Time:
50/35 Calorie Row
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row
50 AbMat Sit-ups
SUBS
ROW
35/25 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
75/50 Calorie Schwinn Bike
600 Meter Run
450 Meter Air Runner or Trueform
50/35 Shuttle Runs [10 Meters]
STRICT TOES TO BAR
Reduce Reps
Feet as High as Possible (Without Swinging)
Toe Raises
GHD SIT-UPS
Weighted AbMat Sit-ups
DESCRIPTION
Today’s midline conditioning combines a lot of trunk flexion with 3 efforts on the rower
This piece is not for time, so look to move with quality in mind over speed
See below for movement videos and potential subs for each station