CrossFit Evergreen – CrossFit
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
1. Build to Heavy Single
2. 5×3 @ 80% of 1RM Bench
1-2 warm-up sets of 3-6 reps with light weights.
– We’ll begin by building to a heavy single for the day. We’ll then complete some drop sets.
– 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.
– Score: Enter your heaviest successful bench for part 1 and the weight you used for your sets in part 2.
– Double Dumbbell Bench Press
– Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
– Seated Strict Press
Double Stuffed (Time)
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans MRx: 30/20, Rx: 50 / 35 lb’s
20 Double Unders
2 Dumbbell Deadlifts
2 Dumbbell Power Cleans
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Cleans
400 METER ROW
– 400m Ski
– 800m Bike
– 300m Run
– 20 x 10m Shuttle Runs
– 120 Single Unders
– 80 Line Hops
– 1:30 On Any Machine
DOUBLE DUMBBELL HANG SQUAT CLEANS
– Double Dumbbell Hang Power Cleans
– Barbell Hang Squat Cleans
– Alternating Single Dumbbell Hang Squat Cleans
– Conditioning Category: Threshold
– Each round should take between 3:00-4:30 minutes.
– The row should take under 2:00.
– The double unders should take under 1:30.
– The double dumbbell hang squat cleans should be completed in 1-2 sets and take less than 1:00.
– Score: Time
– This whole workout is centered around the hang squat cleans. We want to make it our mission to complete all 12 reps unbroken each round.
– If you know you can hold on for unbroken sets on the dumbbells, the next station to push would be the row. Ask yourself, “how fast can I row while still being able to hold on for unbroken sets on the dumbbells?”
– Try to relax the grip and breathe through the double unders. 1 quick break at halfway wouldn’t be a bad idea if needed.
– The hardest part of this workout is likely going to be the 3rd round of hang squat cleans. This will be where you’ll want to break most. Hold on tight and stay focused on the goal. The last round will be there!