CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Metcon
Bangers & Mash (Time)
“Bangers & Mash”
(30 Min Cap)
7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
Barbell – MRx:75/55, Rx:95/66, Rx+:115 / 85
Box -MRx: Step-ups 24/20, Rx:24/20, Rx+:30/24
Modifications
PUSH PRESS
– Double Dumbbell
FRONT SQUATS
– Double Dumbbell
BOX JUMPS
– Squat Jumps
– 2x Double Unders
30/21 CALORIE ASSAULT BIKE
– 30/21 Cal Echo Bike, Ski Erg, Air Run
– 38/30 Cal Row or Bike Erg
– 400m Run
Movement Prep
At Workout Weight:
3 Push Presses
3 Front Squats
3 Box Jumps
5 Calorie Assault Bike
Stimulus
– Conditioning Category: Pacer
– Looking at a longer grind today where pacing will be key.
– The barbell should be a weight that you can complete the 3 push press as well as the 3 front squats unbroken each round. You do not need to be able to complete the push press and go right into the front squats during the workout.
– The rounds of push presses, front squats, and box jumps should take less than 1:30 each.
– The bikes should each take less than 2:30.
– Score: Total Time (30:00 Time Cap). Add 1 second for every missed rep if time capped.
Strategy
1. If your lungs tend to get you during workouts, let’s plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let’s try to hold on and go right from the 3rd push press right into the front squats.
2. While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.
3. There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.
Strength
If there is time remaining
Bench Press
Bench Press
10-10-8-8-6-6
All sets based on 1RM Bench Press
Set 1-2: 10 Reps @ 63%
Set 3-4: 8 Reps @ 68%
Set 5-6: 6 Reps @ 73%
Modifications
BENCH PRESS
– Double Dumbbell Bench Press
– Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
– Seated Strict Press
Movement Prep
1-2 warm-up sets of 5-10 reps with light weights.
Stimulus
– In an effort to further improve our upper body press strength, we’ll be completing a benching cycle.
– We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.
– You’ll complete 2 sets of 10 reps, 2 sets of 8 reps, and 2 sets of 6 reps. Percentages are based off your 1RM bench. If you do not know exactly what this number is, feel free to ball park it and enter this number in your records so our calculator can do the math for you! Rest as much as you would like between all sets.
– Score: Enter the weight for the final two sets