CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Grit Squats – Week 6A
“X” Back Squats
“X” Front Squats
Rest 2:00 between sets.
– Building off of week 4’s Grit Squats.
– Super set 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).
6 Back Squats @ 82%
5 Front Squats @ 68%
5 Back Squats @ 87%
5 Front Squats @ 70%
4 Back Squats @ 92%
5 Front Squats @ 72%
5 Back Squats + 5 Front Squats with an empty bar.
5 Back Squats + 5 Front Squats with a light weight.
Snake Bite (Time)
Squat Snatches (MRx= Power Snatches)
Chest to Bar Pull-Ups (MRx= Chin Over Bar Pull-Ups)
Weights: MRx:75/55, Rx:75/55, Rx+:95/65
– Power Snatches
– Overhead Squats
– Single Dumbbell or Kettlebell
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– 9-7-5 Strict Pull-Ups
– Alternating Dumbbell Plank Rows
Chest To Bar
– Conditioning Category: Sprint
– Last time we completed this workout was 4.8.2020.
– The weight on the barbell should be a weight we could cycle 15+ squat snatches unbroken when fresh. Reduce the weight if needed.
– If you do not think you can complete 21 chest to bar in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.
– This workout should take under 10 minutes.
– Score: Time
THE BIG TAKEAWAYS
1. Shoot for 3 sets or less on the 21’s, 2-3 sets on the 15’s, and 1-2 sets on the 9’s.
2. Out of the 2 movements, the squat snatches are the “slower” cycling movement. There is no need to try to fly through these. This should be the movement you breathe through and catch your breath.
3. Shoot for quick sets and quick breaks on the chest to bar pull-ups. Seconds can easily tick away during your breaks between sets. Challenge yourself to chalk as little as possible.
4. Keep your transitions smooth and intentional.
If time allows complete as much of the following as possible.
3 Giant Sets:
18 Bulgarian Split Squats (9 Each Leg)
12 Bent Over Supinated Grip Barbell Rows
6 Tempo Glute Bridges (5s Up, 5s Down)
Rest As Needed Between Sets.
BULGARIAN SPLIT SQUATS
– Reverse Lunges
– Dumbbell or Kettlebell Rows
– We’ll hold 2 dumbbells down by our sides for the Bulgarian Split Squats. Build in weight each set or stay at the same weight across.
– Keep the back as flat as possible during the barbell rows. No “kipping” the rows by using the hips and dipping into the bar. The only body part moving during each row rep should be the arms. Again, athlete’s choice to build or stay at the same weight across.
– We will keep the glute bridges unweighted.