Tuesday

CrossFit Evergreen – CrossFit

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

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Metcon

4EVER (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Bike Erg

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Bike Erg

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Bike Erg

15 Burpees

15 Pull-ups

SUBS

BIKE ERG

Equal Calorie Any Machine (To Maintain Rep Scheme)

CHEST TO BAR PULL-UPS

Reduce Reps

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Ring Rows

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises

GHD Sit-ups
DESCRIPTION

“4EVER” is a simple machine and bodyweight workout that resembles the CompTrain Benchmark “Lead Foot”

We replaced the Rower in “Lead Foot” with a Bike Erg in this workout

The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles

This forces your body to improve its ability to buffer that acid

If you finish the gymnastics in each window, you’ll cycle back to the Bike Erg until the 4 minutes is up

Your score for each AMRAP 4 is total rounds + reps completed

When choosing rep schemes and variations, consider the following scoring goals for each round:

1st AMRAP: 1-1+ Rounds

2nd AMRAP: 1-1.5+ Rounds

3rd AMRAP: 1.5-2+ Rounds

GYMNASTIC MOVEMENTS

To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh

If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from “subs”

These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows

BURPEES

These are standard burpees requiring chest to deck and full extension at the top of each rep “

Strategy

BIKE & BURPEES

The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement of each round

Maintaining a rhythm with your breath through the bike and burpees will allow you to maintain a strong speed while also getting to the gymnastics under control

GYMNASTIC MOVEMENTS

While we have a short time to work, that doesn’t mean we have to try to complete these unbroken

If you’re confident in doing so, it does get you back on the bike a lot faster

However, quick sets with quick breaks can be just as effective if these movements are challenging for you

These quick sets can be better if you know big sets will cause you to hit a wall and force a long rest

The best option is the one that keeps you moving forward with minimal rest

Here are a few thoughts on how to approach each set:

Set of 27: 27 / 15-12 / 9-9-9 / 8-7-6-6 / 7-5-5-5-5

Set of 21: 21 / 12-9 / 7-7-7 / 6-5-5-5 / 5-4-4-4-4

Set of 15: 15 / 8-7 / 5-5-5 / 4-4-4-3 / 3-3-3-3-3

Midline

Not for Time:

30 GHD Sit-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 GHD Sit-Ups

SUBS

GHD SIT-UPS

Weighted Abmat Sit-ups

V-ups

Toes To Bar