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 dependant 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.
OH Squats + Bar Muscle Ups (5 Rounds for weight)
https://www.youtube.com/watch?v=R7bsiW84d3c
5 Sets:
3 Moderate Overhead Squats
[After Each Set]:
3-5 Jump Start Bar Muscle-Ups
INTENTION: Hit some overhead squat reps at today’s workout weight or slightly heavier. Between sets we’ll complete 1 set of bar muscle-ups (between 3 and 5 reps). This piece is for quality, not time so rest as needed. We’ll take the barbell from the floor.
SCORE: Enter weights used for each set. Record bar muscle-up reps in your notes.
Prep
2-3 warmup sets to first working overhead squat weight.
Modifications
OVERHEAD SQUATS
– Sub Single Dumbbell
– Front Squats
BAR MUSCLE-UPS
– 5-10 Chest To Bar Pull-Ups
– 3-5 Strict Chest To Bar Pull-Ups
– 3-5 Double Dumbbell Devil Presses
“Encore” (Time)
21-15-9:
Overhead Squats
Chest to Bar Pull-ups
Directly Into…
45 Bar-Facing Burpees
MRx: 95/55, Rx: 115/75, Rx+: 135/95
CONDITIONING CATEGORY: Grindy Threshold
OVERHEAD SQUATS: On the heavier side. Should be between 60-70% of your 1RM Squat Snatch.
CHEST TO BAR PULL-UPS: Athletes should be able to complete 15+ reps unbroken when fresh if completing Rx.
BAR-FACING BURPEES: Two foot take off. These should take less than 5:00.
SCORE: Total Time.
– Aim for 2-3 sets of overhead squats on the rounds of 21 and 15, and 1-2 sets on the round of 9.
– Aim for similar sets on the chest to bar or quicker smaller sets of 6’s, 5’s, 4’s, or 3’s.
– Aim to ramp up your speed on the burpees as you get closer to the finish.
Prep
4 Overhead Squats
4 Chest to Bar Pull-ups
4 Bar-Facing Burpees
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
CHEST TO BAR PULL-UPS
– Reduce Reps
– Strict Chest To Bar Pull-Ups
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Dumbbell-Facing Burpees