CrossFit Evergreen – CrossFit
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.
Strength
Strict Pull-Up
WEIGHTED STRICT PULL-UPS
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-3-2-2-2
10+ Unbroken: 5-4-3-3-2
*Rest as needed between sets.
*Build in weight each set.
MOVEMENT PREP
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
MODIFICATIONS
WEIGHTED STRICT PULL-UPS
– Remove Weight
– Banded Strict Pull-Ups
STIMULUS
– This is still based on our week 1 max rep strict pull-up test.
– If you 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.
Metcon
A Little Sumthin (10 Rounds for weight)
On the 2:00 x 10 Rounds:
15 Box Jumps 24/20 (MRx= Step-ups)
10 Toes to Bar (MRx= V-ups)
1 Snatch
*Score Is Sum Total of Snatch Weight
MOVEMENT PREP
5 Box Jumps
3 Toes to Bar
1 Snatch @ Light Weight
1 Snatch @ Moderate Weight
1 Snatch @ Heavier Weight
MODIFICATIONS
BOX JUMPS
– Reduce Reps
– Reduce Height
– Step-Ups
– Squat Jumps
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 20 AbMat Sit-Ups
SNATCH
– Clean
– Sub Dumbbell(s)
STIMULUS
– CONDITIONING CATEGORY: Intervals
– BOX JUMPS: Less than 45s. Full stand on top of box.
– TOES TO BAR: 1-2 sets. Less than 30s.
– SNATCH: Can be squat or power. Less than 15s.
– SCORE: Enter all weights lifted. Overall score will be the sum total.
STRATEGY
– Plan out your weights ahead of time and have everything on the floor that you need. Be sure to use collars/clips.
– You can build in weight each round, do the same heavish weight each round, or start with your heaviest lift when fresh and back off the weight from there.
– Find a steady pace on the box. Breathe a lot here.
– Try to hold on for bigger sets on the toes to bar so that you can give yourself plenty of time for the barbell.