CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.
Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.
We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.
Weighted Strict Pull Ups (Weight)
Weighted Strict Pull-Ups
If 5-10 Unbroken: 3-2-1-1-1
If 10+ Unbroken: 4-3-3-2-1
[BASED ON MAX SET OF STRICT CHEST TO BAR PULL-UPS]
Stimulus
– This is still based on our week 1 max rep strict pull-up test.
– If we haven’t completed the max rep test, perform that in place of this piece today so we have a score moving forward.
– The weights we should use for our sets should be challenging, but done unbroken.
– Score: Total load lifted across all 5 rounds.
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
– Bent Over Row
“Oh My Tosh” (Time)
(Sub. Bike for the Run Today)
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: MRx: 195/105, Rx:235 / 155 lb, Rx+: 275/185
Stimulus
– Conditioning Category: Sprint
– Choose a weight that we can complete unbroken deadlifts the entire workout.
– Should have about equal work to rest ratio each round.
– Score: 9 Rounds added up for our total time.
Strategy
THE BIG TAKEAWAYS
1. Push the runs.
2. Aggressive transitions to the deadlifts.
3. Use the rest time to actiely recovery our heart rate and breathing.
Modifications
200 METER RUN
– 250m Row
– 500m Bike
DEADLIFT
– Sub Dumbbells or Kettlebells
Accessory: Pulling (No Measure)
For Quality:
21-15-9
Barbell Curls
Barbell Romanian Deadlifts
1:00 Side Plank Each Side
Stimulus
– We want full control over the full range of motion.
– Aim to have the negative of the rep be a touch slower than the way up.
Modifications
BARBELL CURLS
– Sub Dumbbells
BARBELL ROMANIAN DEADLIFT
– Sub Dumbbells
SIDE PLANK
– Hollow Hold