CrossFit Evergreen – CrossFit
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
Strict Press Eccentric (Weight)
Strict Press
4 Sets:
5 Reps @ 65-70%
*6-8 Second Eccentric
– For EACH strict press, control down for 6-8 seconds, but fire up as fast as you can out of the front rack.
– 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 Strict Presses
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)
Smoke and Mirrors (AMRAP – Reps)
“Smoke & Mirrors”
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
– Conditioning Category: Grind
– Run: Should be completed in 1:15 or less.
– Push-Ups: Athletes should be able to complete 5 reps or more per round to complete movement as Rx. If needed, elevate the hands on a box or bench.
– Toes To Bar: Athletes should be able to complete 5 reps or more per round to complete movement as Rx. If needed, switch to knees to chest or just bring the toes to as high as possible instead of all the way to the bar.
– Note: Athletes can take up to 30s before starting their push-up and toes to bar sets after coming in from the run.
– Score: Enter total reps of push-ups and total toes to bar reps combined.
– The runs don’t matter as much here as your push-up and toes to bar sets. Run at an easy recovery pace to help maximize your sets on the scored movements.
– Aim to complete roughly the same number of push-ups and toes to bar each round. We should not go to failure here. It is better to be more conservative at the start and aim to hold onto your goal numbers instead of just go for broke each round (even when fresh).
Prep
100m Run
3 Push-Ups
100m Run
3 Toes To Bar
Modifications
200 METER RUN
– 250m/200m Row
– 200m/150m Ski
– 500m/450m Bike
– 150m Air Run
– 20 x 10m Shuttle Runs
PUSH-UPS
– Elevate Hands
TOES TO BAR
– Max Toes To As High As Possible
– Max Knees To Chest
– Max L-Sit
– Max Hollow Hold