CrossFit Evergreen – CrossFit
“Most people think they lack motivation when they really lack clarity.” James Clear
Rowing harder doesn’t help if the boat is headed in the wrong direction.
When was the last time you sat quietly and thought on where you would be in a year from now? How about in 5 years? 10 years? 20?
It can be a blurry picture, but it should be. This pivotal step is far too often missed, rushed, and even avoided all together. he result is we begin to climb our ladder up to a window we never fully intended to climb into.
This is where working harder meets working smarter.
In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive are our strength. We just need to continue to point ourselves in the right direction.
Warm-up
(About 10 minutes)
– personal stretches
– 1-2 minutes any erg
– couch stretch
– pigeon pose (box or bench an option)
– straddle stretch
– foam/LAX roll
Barbell warmup routine
– 5 good mornings
– 5 back squats
– 5 elbow rotations
– 5 strict press and reach
– 5 Romanian dl
– 5 front squats
Strict Handstand Push-Ups (one – 2 min. set for max reps)
HSPU with no added assistance from a kip.
– do a few warmup reps before starting the clock
– THESE DO NOT NEED TO BE UNBROKEN – just max effort in 2 min.
modifications:
– 2 db strict press
Strict Pull-Up (one 2 min set for max reps)
– do a few warmup reps before starting the clock
– THESE DO NOT NEED TO BE UNBROKEN – just max effort in 2 min.
modifications:
– aussie rows
– bent over barbell rows
Back Squat (10-8-6-4-2 in a 12 minute window)
All % based on 1RM back squat
10 reps @ 72%
8 reps @ 72%
6 reps @ 78%
4 reps @ 83%
2 reps @ 88%
– all reps taken from the rack
– rest as needed between sets
– if you are having trouble getting to full depth, squat to a box or a bench
Modifications as needed
Fight Night (AMRAP – Rounds and Reps)
20 min AMRAP
– 20 thrusters 65/45
– 20 hang power snatches 65/45
– 20 box jumps 24/20 (Step ups and over are also Rx)
– 20 OHS 65/45
– 20/15 calorie row
– this resembles the benchmark WOD “Fight Gone Bad”
– to describe this WOD, it is “light and long”
– lighter weights should help you find a manageable break up plan for these movements
– expect 2-4 rounds
– you are not required to extend fully at the top of the box
Modifications as needed, discuss with coach.