CrossFit Evergreen – CrossFit
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep. All reps taken from a rack.
SCORE: Enter reps completed for the set of 5+.
2-3 warmup sets to 70%
– Box Squat
– Reduce Percentage
“Voicemail” (AMRAP – Reps)
On the Minute x 10 Rounds:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches
MRx: Box Step Overs
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Grindy Threshold
CHEST TO BAR: Unbroken sets. Less than 20s.
BOX JUMP OVERS: Less than 20s.
DUMBBELL SNATCHES: These are alternating single dumbbell power snatches. Goal is get 6+ snatches per minute.
SCORE: Total snatch reps.
– Hold on for unbroken sets of pull-ups. This may mean modifying the reps for some athletes.
– Steady pace on the box jump overs.
– Steady pace on the snatches. We need to breathe here so it is okay to switch hands on the ground. If switching in the air, be sure to take a good breath at the top of each rep.
– Focus on fast transitions.
– Stop about 5 seconds early each round to catch the breath and get ready for the next round.
4 Chest to Bar Pull-ups
4 Box Jump Overs
4 Dumbbell Snatches
CHEST TO BAR PULL-UPS
– Reduce Reps
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Broad Jumps
MAX DUMBBELL SNATCHES
– Reduce Loading
– American Kettlebell Swings
– Light Barbell Snatches