CrossFit Evergreen – CrossFit
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it creates more buds than it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rosebuds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.
Strength Test
Front Squat
Front Squat
10RM
STIMULUS
DESCRIPTION
We will be going for a new 10 rep max front squat.
We’ve built squat stamina during Grindstone and will put it to the test today.
The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.”
STRATEGY
FRONT SQUAT
Focus on speed out of the bottom of the rep.
Take a moment when we need it at the top of the rep, but not too long to wear us down.
Keep our eyes slightly above the horizon to keep a mature squat position.
Metcon
Over and Out (Time)
For Time: (10 Min Cap)
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
DESCRIPTION
This sprint style chipper workout combines three light barbell movements with a simple bodyweight movement
The intended time range for this workout is between 5-10 minutes
Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus
BARBELL MOVEMENTS
As we get further along in the workout, the difficulty of the barbell movement will increase
For this reason, we’re likely choosing our barbell weight off the squat snatch
This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh
All weights are intended to be on the lighter side today
LATERAL BARBELL BURPEES
You can jump-up or step-up off the floor
Jump over the bar with two feet for “RX”
There is no need to stand to full extension on the jump over “
Strategy
POWER SNATCHES
The power snatch will be the easiest of the three barbell movements, but probably the least important
We’re starting the workout fresh on this station, so you could go with larger sets
Let’s balance out could vs. should here
Make sure your approach sets you up to thrive through the two more difficult barbell movements later on
Consider the following break-up options for quick sets:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4
OVERHEAD SQUATS
Since the barbell doesn’t come back to the ground like the snatches, look to hold on for bigger sets
Ideally, this station is completed in 1-2 sets (20 or 10-10)
This is the slowest of all the barbell movements, so make sure to breathe through the full range of motion
SQUAT SNATCHES
With the squat snatch being such a large range of motion, it may be best to cycle smaller sets than the power snatches
Since this is the last station, make it your goal to rest as little as possible
Smaller sets, very fast singles, or a combination of the two may be preferable to big sets with big breaks between
Consider the following options:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4
6 Sets: 5-5-4-3-2-1
20 Sets: Singles
Combo Approach: Max Unbroken Set + Fast Singles to the Finish
LATERAL BARBELL BURPEES
We’ll always be moving on the lateral barbell burpees, but that’s not the case for the barbell movements
The important thing here is to find a speed that supports your barbell plans
Move at a pace that allows you to pick up the bar within 5 seconds of finishing your final burpee
If you’re very confident cycling this weight on the barbell under fatigue, look to speed up your burpees
If you know the barbell will be challenging under heavy breathing, slow down and breathe through your burpees