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.
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
STIMULUS
DESCRIPTION
We finish the day with a high volume midline conditioning piece.
We are intentionally overworking the same muscle groups and movement patterns to generate an adaptation.
Since this piece is not for time, we can focus on movement quality and staying “connected” throughout the movements.
Reduce the reps if the volume is too high. We should be able to get through all of these in under 3 sets.
MOVEMENT VIDEOS
HOLLOW ROCKS
https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be
SUBS
GHD SIT-UPS
Weighted Abmat Sit-ups
V-ups
Toes To Bar