CrossFit Evergreen – CrossFit
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
We can choose to believe that life is happening to us, or that we are fully in control.
We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.
Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.
Strength
Shoulder Press (5 Sets of 3)
MOVEMENT FOCUS
-Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.
MOVEMENT PREP
Warmup Set
Take 3-5 lighter sets before beginning the 1st of 5 working sets
Bench Press (5 Sets of 3)
MOVEMENT FOCUS
Lumbar Curve
Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.
MOVEMENT PREP
Warmup Set
Take 3-5 lighter sets before beginning the 1st of 5 working sets
Metcon
Metcon (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
1) Strict Pull-ups
2) 10 Meter Shuttle Run
3) Strict Handstand Push-ups
4) 10 Meter Shuttle Run
STIMULUS
-The strict movements are the focus of this 4-station tabata workout
-You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of running, and so on…
-Your score at the end of the 16 minutes is the total reps completed during your work stations
-Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows
STRATEGY
-On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
-If you get to failure early on, it will be fairly difficult to come back from, even with the 10 seconds of rest
-Below are some potential strategies from the strict movements:
-Pick a goal number for each of the 20 seconds windows (for example 5 reps x 8 rounds = 40 total reps)
-Work for 15 seconds straight, then rest for 15 seconds (gives you 5 more seconds of rest)
-Try to get in 2 quick sets during the 20 second work window (10 on, 5 off, 5 on)
Work for all 20 seconds if you think that is sustainable
-Find a moderate-fast pace on the run that you could see yourself holding for 5 minutes straight
-Settle into a pre-determined pace and make it your goal to stay there
Midline
If time allows
3 Sets, Not For Time:
7 Inchworms (legs as straight as possible)
21 GHD Sit-Ups
STIMULUS
-Focus here is on control over speed in this higher interference midline piece
-Stay tight and keep the body as straight as possible on the inchworms
-Rest as needed between movements and sets to maintain quality
MOVEMENT FOCUS
-Straighten the Knees on Both
-The focus for both the Inchworms and the GHD Sit-ups is to straighten the knee. For the inchworms, the knees should remain locked throughout the whole movement. While this is definitely harder, we get a lot more out of the movement by staying locked out. On the GHD Sit-ups, we want to straighten the knees aggressively to assist with the sit-up. Bend the knee on the way down, then drive the knees down to straighten the leg on the way up.