CrossFit Evergreen – CrossFit
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we are truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
Metcon
Shoot Your Shot (AMRAP – Rounds and Reps)
AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)
SUBS
ROW
20/14 Calorie Assault or Echo Bike
20/14 Calorie Ski Erg
400 Meter Run
30 Shuttle Runs [10 Meters]
DESCRIPTION
This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds
WALLBALLS
Use a weight that you are capable of completing 50+ unbroken reps when fresh
Men throw to a 10-foot target
Women throw to a 9-foot target
DEADLIFTS
Looking to move a heavy-ish weight to finish out each round
This should be a load that you could cycle for 12+ reps unbroken when fresh
Within the workout, you should be able to move the barbell for sets of 3 at minimum “
Strategy
GENERAL
The priority of today’s workout will be finding a sustainable break-up plan for the weighted movements while “recovering” on the rower
The heavy weight of the deadlifts into the higher rep wallballs will be a challenging transition
Having an idea of how you’re going to best chip away at these two movements over the 18 minutes will allow for more consistent motion
Thinking smaller chunks also makes these stations more mentally manageable to start
Complete each movement as if you had to break-up them up the exact same way for 3 rounds in a row
Consider the options listed below for the wallballs and deadlifts
WALLBALLS
1 Set: 45
2 Sets: 25-20
3 Sets: 15-15-15 or 20-15-10
4 Sets: 15-10-10-10
5 Sets: 9-9-9-9-9
6 Sets: 8-8-8-7-7-7
DEADLIFTS
1 Set: 15
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3’s or 5-4-3-2-1
Capacity Builder
Metcon (No Measure)
5 Rounds of AMRAP 1:00:
10 Medball Squat Cleans (30/20)
Max Wallballs (30/20)
Rest :30s between rounds.
DESCRIPTION
We finish our day with an opportunity to build capacity in our below parallel hip hinging.
For each 1 Minute section, we want to try and perform these reps unbroken for as long as we can.
Go directly from the medball squat cleans into the wallballs.
The medball squat cleans should take us about 20-25 seconds, leaving us with about 30 seconds for the wallballs.
STRATEGY
GENERAL
If we have about 30 seconds for wallballs, we can realistically complete about 15.
So as soon as we complete the medball squat cleans, if we think of it as only 15 wallballs, we should be able to hold on for the entire minute of work.”