CrossFit Evergreen – CrossFit
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example ”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asked him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
Bench Press
Bench Press
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.15.22 we built to a heavy set of 5 (score linked).
– We can use our heavy 5 as a reference point for our heavy 3.
– Athletes can pause at the top if needed.
– Bar hits the chest in the bottom.
– Elbows fully lock at the top.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Dumbbells
“All Hands On Deck” (AMRAP – Rounds and Reps)
“All Hands On Deck”
AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Double Dumbbell Shoulder To Overhead
30 Double Unders
100-ft. Dumbbell Front Rack Walking Lunge
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– Double Unders: 30 reps performed in less than 45s.
– Farmers Carry: Use 2 dumbbells. Perform in less than 1:30.
– Shoulder To Overhead: Performed in less than 1:00.
– Front Rack Lunge: Hands must stay on the handles (no resting on the shoulders). Performed in less than 1:15.
– Score: Rounds + Reps. Every fully completed 25ft farmers carry/lunge will equal 1 rep (300ft = 12 Reps).
– Relax the shoulders and breathe on the double unders.
– Plan 1-2 break during each farmers carry. We want to conserve the grip and shoulders as this will be the thing that causes the most hold up in this workout.
– Plan 1-2 quick breaks on the shoulder to overhead. Try to avoid any grindy reps. Push presses are faster but harder on the shoulders. Push jerks are a little slower but you’ll be able to use more legs.
– Plan for unbroken efforts on the lunges or 1 quick break in the later rounds if the shoulders need it.
– Focus on quick transitions.
Prep
10 Double Unders
20-ft. Dumbbell Farmers Carry
2 Double Dumbbell Shoulder To Overhead
10-ft. Dumbbell Front Rack Walking Lunge
Modifications
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Time Cap
FARMERS CARRY
– Reduce Loading/Distance
– 1:00 Hold
SHOULDER TO OVERHEAD
– Reduce Reps/Loading
– Push-Ups
FRONT RACK WALKING LUNGE
– Reduce Distance/Loading
– 32 Step-Back Lunges