CrossFit Evergreen – CrossFit
“What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400-meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.
Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Strength Test
Back Squat
Back Squat
10RM
STIMULUS
DESCRIPTION
We are using the previous week’s progressions to work up to a new 10 rep max back squat.
You should choose a weight that is a given for the first 5 reps, challenging for reps 6-8, and then dig deep for the final 2.
Rest as needed at the top of each rep and focus on speed out of the bottom of each rep.
STRATEGY
BACK SQUAT
Focus on keeping a good bracing position and your entire shoe flat on the floor.
We want to keep four points of contact between the floor and our feet.
Inside and outside ball of our foot.
Heel down
Big toe pressed into the floor.
Keep our eyes slightly above the horizon to keep a mature squat position.
Metcon
Dumbo (Time)
5 Rounds For Time:
15/12 Calorie Assault Bike
10 Double Dumbbell Thrusters
5 Double Dumbbell Box Step-Overs
Dumbbells: 50’s/35’s
Box: 24″/20″
DESCRIPTION
The highlight of this triplet workout is the odd-object dumbbell movements
This “grindy” 5-round workout is intended to take around 12-18 minutes to complete
DOUBLE DUMBBELL THRUSTERS
Let’s choose our weight today based off the double dumbbell thrusters
This should be a weight that you are capable of completing for 20+ unbroken reps when fresh
Within the workout, these are ideally completed in no more than 2 sets each round
You are allowed to squat clean the first rep of each set if you’d like
DOUBLE DUMBBELL BOX STEP-OVERS
Hold the dumbbells in the hang position (by your sides) for this station
You do not have to stand to full extension on top of the box
Alternate which leg steps up to the box on every rep
You can face the box or complete these laterally
STRATEGY
GENERAL
The biggest sticking point in the workout today will be the dumbbell movements
The reps are fairly manageable, but the odd nature of the dumbbells and movements themselves are challenging
An efficient approach will likely be breaking up the thrusters in a way that allows for unbroken step-overs
Here are a few options to consider:
10 Thrusters – 5 Step-Overs
7 Thrusters – 3 Thrusters – 5 Step-Overs
5 Thrusters – 5 Thrusters – 5 Step-Overs
The most important rounds of the day are rounds 2-3-4
We’re fresh for the first round and can finish strong in the last round knowing there is rest coming
Find the approach to your dumbbell movements that allows you to thrive through the middle 3 rounds of the workout
Your speed on the bike is secondary to being smooth on the dumbbells, as you’re always moving forward on the bike
Adjust your speed on the bike to help maximize your ability on the dumbbell stations