CrossFit Evergreen – CrossFit
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Front Squat
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Barbell taken from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
Prep
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
Modifications
– Sub Dumbbells
“Eleven Eleven” (Time)
https://www.youtube.com/watch?v=7RJW0rVNOPM
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Sprinty Grind
– Barbell: Between 30-40% of your 1RM Push Jerk.
– Score: Total time. If capped
Strategy
[Option 1]:
10 Front Squats + 1 Push Jerk, Drop
9 Front Squats + 2 Push Jerks, Drop
8 Front Squats + 3 Push Jerks, Drop
7 Front Squats + 4 Push Jerks, Drop
6 Front Squats + 5 Push Jerks, Drop
5 Front Squats + 6 Push Jerks, Drop
4 Front Squats + 7 Push Jerks, Drop
3 Front Squats + 8 Push Jerks, Drop
2 Front Squats + 9 Push Jerks, Drop
1 Front Squat + 10 Push Jerks, Drop
[Option 2]:
10 Front Squats, Drop
1 Push Jerk + 9 Front Squats, Drop
2 Push Jerks + 8 Front Squats, Drop
3 Push Jerks + 7 Front Squats, Drop
4 Push Jerks + 6 Front Squats, Drop
5 Push Jerks + 5 Front Squats, Drop
6 Push Jerks + 4 Front Squats, Drop
7 Push Jerks + 3 Front Squats, Drop
8 Push Jerks + 2 Front Squats, Drop
9 Push Jerks + 1 Front Squat, Drop
10 Push Jerks
[Option 3]:
Choose one of the above options but break the 7,8,9, and possibly 10 push jerks into 2 sets.
Prep
3 Front Squats
3 Push Jerks
3 Front Squats
3 Push Jerks
Modifications
BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbell(s)