CrossFit Evergreen – CrossFit
“Most people think they lack motivation when they really lack clarity.” – James Clear
Rowing harder doesn’t help if the boat is headed in the wrong direction.
When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?
It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.
This is where working harder meets working smarter.
In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.
Dead Lift (Weight)
Deadlift
5-6 Sets:
5-6 Reps @ 60-65%
*6-8 Second Eccentric
– For EACH deadlift, control down for 6-8 seconds, but fire up as fast as you can to stand.
– Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.
Prep
10 Empty Barbell Deadlifts
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)
Peek-A-Boo (AMRAP – Rounds and Reps)
“Peek-a-Boo”
https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-jump-height.mp4
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Run: Athletes should be able to complete the run in 6:00 or less.
– Double Unders: Athletes should be able to complete the 60 reps each round in 1:00 or less.
– Dumbbell Hang Snatches: These can be power, squat, or split snatches performed with 1 dumbbell. Switch arms every 5 reps. Athletes should be able to hold onto the dumbbell for big sets each round.
– Score: Rounds + reps (not including the run buy-in). If you complete the round of 50 dumbbell snatches and get 30 double unders into the round of 60 dumbbell snatches, your score is 5+30.
– Pace the run in a way that will allow you to get right to work on the double unders and snatches. It can be helpful to push the pace until the final 100-200m where you will then dial back your pace to prepare for what’s next.
– Stay relaxed as possible on the double unders and aim to complete the 60 reps in 1-2 sets each round.
– The cycle of your dumbbell hang snatches can be sped up or slowed down depending on how your breathing and heart rate is. Try to slow down your rhythm and catch your breath instead of stopping if you feel like you need to take a break.
– The double under/hang snatch portion of the workout is all about staying in control. Find a steady, robotic pace that you’ll never need to stop or slow down.
Prep
200m Run
10 Double Unders
10 Dumbbell Hang Snatches (5 Each Arm)
Modifications
1,000 METER RUN
– Reduce Distance
– 1250m Row
– 1000m Ski
– 2500m Bike
– 750m Air Run
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 75 Single Unders
DUMBBELL HANG SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings