CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Strength
Back Squat
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%
*Percentages based on 5RM Back Squat
STIMULUS
-Today is the 6th iteration of these Back Squat waves
-These percentages are based of your 5RM Back Squat
-Sets 1-4 are completed on the 2:00
-Sets 5-9 are completed on the 1:30
-On the final two sets, base your load by feel inside the range
-Next week, in our last week of “Grunt Work”, we’ll be re-testing
Metcon
Spice Girl (Time)
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
STIMULUS
GENERAL
-In this chipper workout, we’ll alternate between barbell movements and bodyweight movements
-This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward
-We expect this workout to take around 9-16 minutes to complete
BARBELL MOVEMENTS
-Let’s use one lighter barbell weight for all three movements
-We’re likely choosing this weight based off the most difficult movement of the three, the squat snatch
-This should be a load that you could cycle for 15+ reps unbroken when fresh
CINDY
-One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
-Let’s choose variations here that allow for unbroken pull-ups and 1-2 sets for the push-ups within the workout
-You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume
Strategy
BARBELL MOVEMENTS
-With a light barbell, look to chip away at medium-large sets on all three movements
-Aim to break-up the snatches more than the overhead squats, as the snatches come back to the ground on each rep anyways
-Hold on for larger sets on the overhead squats than you will on the snatches, ideally completing these in 1-2 sets
-Consider the following break-up options for the 21 repetitions:
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
CINDY
-“Cindy” is designed in a way where we’re always alternating between movement patterns
-We go from an upper body pull, to an upper body push, to a lower body push
-Switching up these muscle groups with each movement is a nice incentive to work through larger sets
-The upper body movements will likely provide a bigger challenge than the air squats
-If you need more time to “recharge” before getting back to the pull-ups and push-ups, simply slow down your cycle time on the air squats
-Move at a speed through the 15 reps that allows you to minimize the number of sets you need to complete the upper body movements