CrossFit Evergreen – CrossFit
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Warm-up
See Coaches Board
Front Squat (Weight)
Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
Stimulus
– If you cannot do ring dips without assistance, use a band or complete ring dip negatives (jump up to support with a 3 second count down).
– Enter the weight used for your last 3 sets only.
All percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
Modifications
FRONT SQUATS
– Double Dumbbell/Kettlebell
– Single Dumbbell/Kettlebell
RING DIPS
– Box Dips
– Bench Dips
– Banded Ring Dips
– Ring Dip Negatives
“Tear Drop” (AMRAP – Rounds and Reps)
AMRAP 15:
100 Double-Unders
75 Air Squats
500m/450m Row
Stimulus
– Conditioning Category: Threshold
– Athletes can expect somewhere between 3-4 rounds in this workout.
– Score: Round + Reps (1 Meter = 1 Rep)
Strategy
THE BIG TAKEAWAYS
1. Aim for unbroken sets on the double unders. If you are proficient at doubles, try to keep your jumps low in order to save the legs.
2. Find a steady pace on the air squats that will allow you to stay moving each round.
3. Take the first 10-20s to get the legs back on the row. From there, settle into a pace that is right around your 2k pace or maybe even a little faster if you feel good. For example, if you row an 8 minute 2k, your pace for this workout would be a 2:00 pace or faster.
Modifications
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
500/450m ROW
– 450m Run
– 450/400m Ski
– 1 km Bike