CrossFit Evergreen – CrossFit
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.
Metcon
Adulting (AMRAP – Rounds and Reps)
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches MRx:20/15, Rx:35/25, Rx+:50 / 35
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
Modifications
DUMBBELL POWER SNATCH
– Kettlebell Swings
30/24 CALORIE ECHO BIKE
– 30/24 Cal Air Runer
– 36/30 Cal Row
TOES TO BAR
– V-Ups
– Knee Raises
– Abmat Sit-Ups
DUMBBELL BOX STEP-UPS
– Dumbbell Alternating Lunges
– Goblet Squats
Movement Prep
Practice Round with Workout Weight:
6 Dumbbell Snatches
6/4 Calorie Echo Bike
6 Toes to Bar
6 Alternating Dumbbell Step-Ups
Stimulus
– Conditioning Category: Threshold
– Choose a dumbbell weight that we could cycle for 30+ reps unbroken when fresh.
– The snatches should take under 1:30
– The bike should take under 2:30
– The toes to bar should take under 1:30 and our sets should be no less than 5 at a time. Reduce the reps if needed to something you can complete in no more than 5 sets.
– The box step-ups should take under 1:30
– Athletes can expect to get around 3 rounds in this 18 minute AMRAP.
– Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. With a longer time domain, our maximum sustainable pace will be a bit more reserved. Think about what pace we would need to keep our breathing in check for the first 10-12 minutes and use that pace to start.
2. Find a steady pace on the snatches where we are breathing and in control.
3. Aim to finish the bike in around 2 minutes each round.
4. The toes to bar can be our downfall if we aren’t careful. Let’s think of breaking into smaller sets with quick breaks if we need to in order to not hit a wall. Some options for breaking these up are: 20-10, 15-15, 12-10-8, 8-8-7-7, 5 sets of 6.
Gymnastics Practice
Gymnastics Practice
Not for Time
30-25-20-15-10:
Heavy Russian Kettlebell Swings
*After Each Set: 25-50ft. Handstand Walk
Stimulus
– Practicing our handstand walks under fatigue.
– Choose a kettlebell weight the we can complete unbroken.
– Russian swings will stop at eye level, not going overhead.
Modifications
RUSSIAN KETTLEBELL SWING
– Sub Dumbbell
HANDSTAND WALK
– 1:00 of Practice
– 0:30-1:00 Handstand Hold
– Handstand Shoulder Taps