CrossFit Evergreen – CrossFit
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Metcon
The Grunt (AMRAP – Reps)
“The Grunt” (Cycle Benchmark)
AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters
Barbell – MRx =75/45, Rx= 95/65, Rx+=135 / 95 lb
Movement Prep
Practice Round (At Workout Weight):
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Power Snatches
5 Thrusters
Stimulus
– In this barbell sprint, we’ll have 5 minutes to complete 18 power cleans, 15 front squats, 12 push jerks, 9 power snatches, and in the time remaining, as many thrusters as possible.
– We will retest this workout at the end of our cycle.
– Barbell must come from the floor for all movements.
– Score is total thruster reps completed.
Strategy
THE BIG TAKEAWAYS
1. 1-3 sets on the power cleans.
2. 1-2 sets on the front squats.
3. 1-2 sets on the push jerks.
4. Singles, 2 sets, 3 sets, or unbroken on the snatches.
5. Chip away at the thrusters in sets of 3 or more.
Run It Back (Time)
“Run It Back”
On the 4:00 x 6 Rounds:
400 Meter Run
12 Pull-Ups
21 Kettlebell Swings 53 / 35 lb (green/yellow)
Movement Prep
Practice Round:
2 Pull-ups
4 Kettlebell Swings (Workout Weight)
100 Meter Run
Modifications
PULL-UPS
– Reduce Reps
– Ring Rows
– Banded
– Dumbbell Plank Rows
400 METER RUN
– 500/400 Meter Row
– 1000/800m Bike (Any)
– 400/300m Ski
Stimulus
– Working through intervals today that balance out gymnastics, weightlifting, and cardio
– Round begin every 4 minutes [0-4-8-12-16-20]
– Enter all 6 times today, with your score being the slowest round
– These rounds should take 3:30 or less to complete, giving you at least 30 seconds of rest between sets
– Choose a pull-up number you can complete in under 45 seconds
– The kettlebell should also be a weight that you can complete unbroken every round.
– Adjust the reps or run distance as needed to stay under the 3:30 per round mark
Strategy
THE BIG TAKEAWAYS
1. With your score being the slowest of the 6 rounds, look to find a sustainable speed from the very beginning. It can almost be helpful in workouts like this to declare your first round as your slowest time of the day.
2. Push the inside movements and find a steady run pace. The difference makers of this workout isn’t the running, it’s the efficiency and speed on the pull-ups and kettlebell swings. Run at a pace that allows you to thrive on the next round of higher priority movements.