CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Strength Test
Back Squat (5 Rep Max)
Back Squat Benchmark
5-Rep Max
Movement Prep
Warm-Up Sets:
Complete 10 empty barbell reps followed by 2-3 jumps to your first attempt.
Stimulus
– At the beginning of our last cycle “Silverback” we tested our 5rm back squat. After 2 full cycles and 16 weeks of hard work we are finally getting to re-test!
– Let’s make no more than 5 attempts at our 5RM.
– Record your heaviest successful set of 5 reps.
Modifications
BACK SQUAT
– 10 x Double Dumbbell Step Back Lunges
– 10 x Double Dumbbell Squats
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
10 Min Cap
MRx: 75/55LB Squat Cleans
No power cleans today for Rx
Modifications
SQUAT CLEANS
– Power Cleans
– Double Dumbbell Squat Cleans
RING DIPS
– 12-9-6 Strict Ring Dips
– Bar Dips
– Box Dips
– Bench Dips
– Use a Banded
– Feet Supported Ring Dips
– Jumping Ring Dips
Stimulus
– Conditioning Category: Threshold
– The weight on the bar should be a weight that we could complete 15+ squat cleans unbroken when fresh.
– The ring dips are kipping ring dips. If you cannot complete 10+ ring dips unbroken when fresh, reduce the reps.
– This is meant to be a quick workout, so scaling appropriately is important here.
– The 21’s should be completed in under 4:00
– The 15’s should be completed in under 3:00
– The 9’s should be completed in under 2:00
– Score: Time
Strategy
Strategy
THE BIG TAKEAWAYS
1. We can approach the squat cleans in a couple different ways. We could aim for 2-4 sets and cycle the bar the whole workout. We could alternate between sets and singles. Or we could go quick singles.
2. Kipping ring dips are a movement we don’t complete all too often within a workout. Even though we are able to kip, these are typically a movement limited by muscle fatigue/failure. We can manage this early on by being a little more conservative with our sets. Aim for sets of 3, 5, or 7 throughout if this is not a movement you are super comfortable with. Athletes who are more comfortable with these can aim for bigger sets.