CrossFit Evergreen – CrossFit

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us the insight into where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values, and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

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Metcon

Gymnastics Stamina Benchmark (Time)

For Time: 12 Min Cap

100 Double Unders

50′ Handstand Walk

80 Double Unders

50′ Handstand Walk

60 Double Unders

50′ Handstand Walk

40 Double Unders

50′ Handstand Walk

20 Double Unders

50′ Handstand Walk

SUBS

DOUBLE UNDERS

2x Single Unders

Over and Back Line Hops (1/2 Reps)

HANDSTAND WALK

100′ Bear Crawl

30 Seconds Handstand Weight Shifts

1 Minute Handstand Walk Practice
STIMULUS

DESCRIPTION

This Gymnasty cycle benchmark will test our ability to handstand walk with fatigued shoulders and an elevated heart rate

The first two rounds of double unders should take us around a minute to complete, with each round after being slightly shorter

Set-up 10-foot markers for your walk

Aim to complete these walks in 5-foot segments to simulate the Open and other competition standards

STRATEGY

GENERAL

We may need to take a brief second after each set of double unders to take inventory of how our shoulders feel

We don’t want to kick up into the handstand walk until we are sure we will be able to complete at least one 5 foot segment

If we complete a 5 foot segment, but aren’t sure that we can make the next 5 feet, kick down briefly, then continue

We want to avoid any wasted energy that come with no-reps

MOVEMENT FOCUS

DOUBLE UNDERS

Hold the handles lightly with only your pinky, thumb and index fingers

A quick flick of the wrist will rotate the rope around, as opposed to using the entire arm and fatiguing the shoulders more

Our breathing should match our movement

We should try for an inhale every 3-4 breaths and exhale for 2-3 breaths

HANDSTAND WALK

Grab the floor with all your fingers for more balance points

Squeeze the glutes to create a natural arch position to keep the momentum moving forward

Aim to keep the hands and arms close to the head

Treasure Chest (Time)

3 Rounds For Time:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Assault Bike

SUBS

TOES TO BAR

Max Reps in 2 Minutes (25 Max)

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

GHD Sit-ups

ASSAULT BIKE

Equal Calorie Echo Bike or Bike Erg

Equal Calorie Ski Erg

Equal Calorie Air Runner

20/14 Calorie Row

25/18 Calorie Schwinn Bike

300 Meter Run

200 Meter Trueform
DESCRIPTION

Today’s main conditioning piece balances out gymnastics, weightlifting, and monostructural movements

Your score is the total time it takes to complete the workout

The intended time range for this workout is between 9-18 minutes

PUSH JERKS

The barbell will come from the floor for this movement, not out of a rack

All reps should be push jerked (received with bent knees) instead of push pressed

Choose a moderate load that you are capable of cycling for 25+ reps unbroken when fresh

Within the workout, this should be a station you can clear in 2-3 sets

TOES TO BAR

If you have 20+ toes to bar unbroken when fresh, complete this station as written

If you’re not there quite yet, consider reducing reps or choose a variation from the “subs” section below

ASSAULT BIKE

Reset the monitor to “0” after each round

Strategy

GENERAL

In today’s workout, there will likely be 1-2 stations that you feel more comfortable with than the others

Playing to your strengths can help you clear some stations quickly while chipping away at the others

For Example: You may choose to be more aggressive on the bike and push jerks, while working through more manageable sets on the toes to bar

This format can create “”intervals”” within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly

Consider the sets listed below for the toes to bar and push jerks

TOES TO BAR

1 Set: 25

2 Sets: 15-10

3 Sets: 10-8-7

4 Sets: 8-7-5-5

5 Sets: 5-5-5-5-5

6 Sets: 5-4-4-4-4-4

PUSH JERKS

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5 or 10-5-5

4 Sets: 5-5-5-5

5 Sets: 4-4-4-4-4