CrossFit Evergreen – CrossFit

Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

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Strength

Clean and Jerk

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk

STIMULUS

DESCRIPTION

A big theme of today’s training is barbell cycling

This complex will train heavier barbell weights than the main workout for the day on top of a little conditioning

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

These rounds start every 3 minutes [0-3-6-9-12]

Each complex of double under and barbell work should take 1:30 or less to complete

This gives you at least 1:30 to recover and change out weights between rounds

Choose a double under number or variation that you can complete in under 1:00

Metcon

Snickers (Time)

30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65
DESCRIPTION

Today’s workout focuses on light weight, high-rep barbell cycling

Over the 3 rounds, we’ll complete 180 total reps on the barbell

For this reason, choosing the correct weight is important

The most challenging movements will likely be the front squat or push jerk

Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh

The intended time range for this workout is between around 9-15 minutes

STRATEGY

GENERAL

There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10

For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing

Setting yourself up for a strong set of 20 is the name of the game

The middle round tends to be the most difficult, as there are still 60 total reps to complete here

Knowing the workout is almost over, the set of 10 is where you want to be aggressive