CrossFit Evergreen – CrossFit
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Strength
Front Squat
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights
Rest 2 minutes between each to maintain quality sets
These are designed to be completed unbroken out of a rack
The percentages are based off your 1RM Front Squat
Metcon
Granola Bar (AMRAP – Rounds and Reps)
AMRAP 12:
7 Bar Muscle-ups
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
MOVEMENT VIDEOS
Clusters: https://www.youtube.com/watch?v=FA9gWkwr26o&feature=youtu.be
SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups (Off Box)
Chest to Bar Pull-ups
Pull-ups
DESCRIPTION
Today’s workout will bring us through large ranges of motion in gymnastic and weightlifting movements
The intended scoring range for this workout is between 4-6 rounds
This works out to a round every 2-3 minutes
LATERAL BURPEES OVER BARBELL
You can jump up or step up off the floor
There is no need to reach extension when jumping over the bar
BAR MUSCLE-UPS
If you have 12+ bar muscle-ups unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing the reps or choosing an option from “subs”
CLUSTERS
Clusters are also known as Squat Clean Thrusters
The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions
Note that there is no re-bend of the knees overhead in the thruster portion of the movement
Choose a weight that allows you to clear this station in right around 1 minute
Strategy
LATERAL BURPEES OVER BAR
The lateral burpees over the bar separate the more challenging movements in the workout
Move at a pace on the burpees that allows you to thrive through the bar movements
This should be a pace that allows you to get your hands on the bar within 5-10 seconds of finishing your last burpee
CLUSTERS
On the clusters, singles will likely be the best and most consistent option for the workout
The only place that it could be helpful to “touch and go” these reps is as the clock is winding down
With the weight coming back down the the ground on each rep anyways, dropping from the top can conserve a lot of energy
Look to stay close to the barbell in order to get back on the next rep once the weight settles
Finding a rhythm between these 7 single reps will help you clear this station efficiently
BAR MUSCLE-UPS
Based on our intended scoring range, you can expect to complete about 30-40 bar muscle-ups in this workout
With that total number in mind on top of additional fatigue, imagine what the most consistent break-up strategy will be for you
There is no wrong approach here, just the one that you can sustain throughout the 12 minutes
Consider the following options:
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
4 Sets: 2-2-2-1
5 Sets: 2-2-1-1-1