CrossFit Evergreen – CrossFit
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Strength Test
Push Press (10RM)
STIMULUS
-Re-testing our 10RM Push Press from 12.3.19
-Take the bar out of the rack for these reps
-It may be helpful to follow the following sets when building:
4-6 Sets: 5-6 Reps
2-3 Attempts: 10RM
-Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
-We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
-Rest as needed between sets to maintain quality
Metcon
Opening Day (Time)
21-15-9:
Wallballs (20/14)
CTB Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
SUBS For CTB Pull-ups
-Let’s keep the reps the same today to preserve the simplicity of the rep scheme
-Adjust variation as needed to one of the following:
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
STIMULUS
-With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece
-You’ll work through 21 reps at all 5 movements before moving on to the round of 15…
-Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh
-Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
Stand to full extension at the top of each box jump repetition
STRATEGY
-Rather than thinking of this workout as a 21-15-9, let’s approach it as with the full round numbers in mind
-Each complete round would make this a 105-75-45 rep scheme
-Having an idea of how many reps lie in each round can help us approach the workout with the end in mind, allowing for better pacing and more effective break-up strategies
-There is one movement we’ll just keep moving on, the box jumps, but all the other movements will likely require some kind of break-up plan
-The most difficult round today won’t be the opening round of 105, rather the middle round of 75
-Approach the round of 105 in a way that helps you shine through the middle round of 75, as doing so will likely lead to your best possible scoring outcome
-See below for potential break-up options for each round:
Round of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2