CrossFit Evergreen – CrossFit
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.
Strength
Metcon (No Measure)
3 Giant Sets:
9 Single Arm & Leg Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
-“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
-We’ll rotate through 3 movements in today’s Body Armor piece
-You can build in weight/resistance over the 3 sets, or stay the same across
-Choose challenging weights, but loads that allow you to complete each movement without stopping
-Rest 2 minutes between sets to preserve quality movement
Metcon
Power Wash (2 Rounds for time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
STIMULUS
GENERAL
-In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)
-In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
-For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
-Score each round for time
-We expect rounds to take between 6:30 – 8:30 to complete
-To ensure we have some rest built, cap your first round at 9 minutes
DUMBBELL POWER SNATCHES
-You’ll alternate arms every rep, for a total of 15 each side
-Choose a weight here that allows you to complete the 30 reps in no more than 3 sets
WALLBALLS
-Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout
Strategy
ROW
-The row is important, but not as important as the weighted movements
-With 2 rounds that last between 6:30-8:30, let’s row at a pace that is around 5 seconds slower than your 2k pace per 500
For Example:
-If your best 2k row is 8:00, your pace per 500 would be 2:00
-In today’s workout, it may be best to hover right around 2:05
-If you don’t know what your 2k pace is, row at a moderate pace that you think you could maintain for around 15 minutes
DUMBBELL POWER SNATCHES
-The goal on the dumbbell power snatches is to just stay moving as much as possible
-The nature of this movement makes it easier to stay moving than the wallball does
-Completing quick singles where you switch hands with the dumbbell on the ground can be a very consistent option across both rounds
-When considering singles or touch and go, take into account the plan on the wallballs to follow
WALLBALLS
-Knowing there rest following the wallballs, let’s try to hold on for bigger chunks if possible
-Consider the following break-up options:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10