CrossFit Evergreen – CrossFit
“It’s not how much we give, but how much love we put into giving.” Mother Theresa
Imagine we’re moving. We have two friends, who both have offered to help.
The first friend writes us a check for $1,000.00 to help with the moving expenses. This is incredibly generous. The second friend doesn’t offer a dime, but instead comes over, helps us pack every box, goes with us to the new house and helps unpack everything into the early hours of the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
Most will say the second friend because they would have done it for us. Money has value, but time is an absolute. There is a time and place for both types of gifts, hopefully we always choose the one that makes the everlasting impact.
Warm-up
(About 15 minutes)
Mobility: 2 minutes easy on any erg machine then…
– 1:00 banded triceps stretch each side
– 1:00 foam roll hamstring each side
– 1:00 LAX ball pec smash each side
– 2:00 frog stretch
Activation: 5 each of the following (2 rds)
– inchworm to push-up
– alternating cossack stretches each side
– 50′ single db overhead carry (one side each rd)
Overhead Squat (With a 10 minute window, build to a heavy 2 rep)
Speed Demon (AMRAP – Reps)
4 three minute AMRAPS, rest 3 minutes between sets
0:00 – 3:00
– 200m run
– 15 bar facing burpees
– Max OHS 45/35
3:00-6:00 Rest
6:00-9:00
– 200m run
– 12 bar facing burpees
– Max OHS (55/40)
9:00-12:00 Rest
12:00-15:00
– 200m run
– 9 bar facing burpees
– Max OHS (65/45)
15:00-18:00 Rest
18:00 – 21:00
– 200m run
– 6 bar facing burpees
– Max OHS (75/55)
Stimulus:
– Today is fast paced intervals with max sets of OHS at increasing weights.
Your score is the total number of OHS’s you complete in all four rds.
– Try to allow for at least 1 minute on the barbell.
Bar facing burpees:
– You do not have to come to full extension when jumping over the bar.
– Jump over the bar with both feet for Rx.
OHS:
– Barbell comes from the ground
– Base your weight based on:
**1st rd 30+ unbroken when fresh
**2nd rd 25+
**3rd 20+
** 4th 15+
For those who really struggle with OHS do Front Squats.
Strategy:
– Short work periods with built in rest, move with a purpose.
– Try to go faster at the lighter weights in the first two rds.
– think about slowing down burpees in the last two rds.
– with rest coming at the end try to hold on as long as you can safely with OHS.
Modifications
200m run:
– 250m row
– 12/9 cal bike
– 200m ski
Burpees:
– regular push ups
OHS
– front squats
– single arm db OHS
– med ball squat clean
– air squats to box or bench