CrossFit Evergreen – CrossFit
“Perfection can be spelled with the word paralysis.” – Churchill
The act of “starting” is all to often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Warm-up
See Coaches Board
Grit Squats – Week 3B (Weight)
3 Supersets:
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
Stimulus
– Superset means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.
– All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1:
6 Back Squats @ 76%
5 Front Squats @ 70%
Set 2:
6 Back Squats @ 81%
5 Front Squats @ 72%
Set 3:
6 Back Squats @ 86%
5 Front Squats @ 74%
“The Spins” (Time)
For Time:
24/18 Calorie Assault Bike
100 Double Unders
30 Double Dumbbell Push Presses 35 / 20 lb
100 Double Unders
24/18 Calorie Assault Bike
On the Minute (Including At The 0:00): 6 Alternating Single Dumbbell Power Snatches 35 / 20 lb
Stimulus
– Conditioning Category: Threshold
– The weight for the dumbbell snatches should be a weight you can complete unbroken every minute.
– The weight for the dumbbell push presses should be a weight you can complete 15+ unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. With the dumbbell snatches interrupting our work each minute, we want to aim for a solid effort on the bike, double unders, and dumbbell push presses. We can choose to use the entire 45s or save 5-10s at the end of each minute to transition to the dumbbell.
2. The dumbbell snatches will eat up about 15s of time each minute, leaving us with 45s to work before being interrupted again. In 45s you can aim to complete 9+ cals on the bike, 45+ double unders, and 15+ dumbbell push presses. Using these numbers as a guide can help make our decisions on when to break and when to transition can be helpful.
3. Be diligent about your transitions. Have that “just start” mindset when moving to each station so that we don’t lose extra seconds.
Modifications
24/18 CALORIE ASSAULT BIKE
– 24/18 Echo Bike, Ski, or Assault Run
– 30/24 Calorie Row or Bike Erg
– 400m Run
DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
DOUBLE DUMBBELL PUSH PRESSES
– Reduce Load
– Push-Ups
ALTERNATING DUMBBELL POWER SNATCHES
– Reduce Load
– Kettlebell Swings
– Light Barbell Power Snatches