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.
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