Friday

CrossFit Evergreen – CrossFit

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

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Warm-up

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side) https://www.youtube.com/watch?v=TQt2I73oL6Y

30 Seconds Front Plank

30 Seconds Glute Bridge https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be

30 Seconds Inchworm to Push-up https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

Home WOD

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

MODIFICATIONS

ODD OBJECT VARIATIONS

Odd Object Deadlifts

Odd Object Russian Swings

Odd Object Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA

Odd Object Hang Squat Cleans

Odd Object Power Snatches https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Odd Object Overhead Squats

SINGLE DUMBBELL OVERHEAD SQUATS

This can be a very challenging movement

Single dumbbell front squats are the next best option
DESCRIPTION

Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can

After each set of burpees, pick up wherever you left off in the round

The workout ends following your 30th single dumbbell overhead squat

We expect this workout to take between 12-16 minutes to complete

DUMBBELL MOVEMENTS

We’ll use a single, moderate weight dumbbell for all 6 movements today

Choose your weight based off the most challenging movement for you – likely the overhead squat

This should be a load that you could cycle for 15+ reps unbroken when fresh

Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement

You’ll alternate arms every 5 reps on the following movements:

Dumbbell Deadlifts

Dumbbell Russian Swings

Dumbbell Overhead Squats

You’ll alternate arms every 1 rep on the following movements:

Dumbbell Hang Squat Cleans

Dumbbell Power Snatches

Body Armor

3 Rounds:

30 Seconds Max Double Dumbbell Row

30 Seconds Max Chest Slap Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

DOUBLE DUMBBELL MOVEMENTS

Use a Single Dumbbell (30 Seconds Each Side)

Metcon

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 75/55
DESCRIPTION

Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the barbell movements as you can

After each set of burpees, pick up wherever you left off in the round

We expect this workout to take between 9-15 minutes to complete

BURPEES

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

BARBELL MOVEMENTS

We’ll use a single lightweight barbell for all 5 movements today

Choose your weight based off the most challenging for you – likely the overhead squat

This should be a load that you could cycle for at least 30+ reps unbroken when fresh

Within the workout, we’re looking for touch and go sets throughout

Strategy

GENERAL

If you performed last Saturday’s workout “Gone In 60 Seconds”, the approach will be fairly similar

The big difference between that workout and this workout is the weight today is a lighter – which allows you to be more aggressive eith each effort on the barbell

There are a couple ways to approach this workout

The first is to maintain a steady speed throughout the workout

In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout

This likely means steady burpees followed by smooth, controlled sets on the barbell

The second option is to work at a higher intensity and include some rest in each round

In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest

The shorter amount of time you work, the faster your pace should be, as there is more rest built in

The faster pace of this strategy allows you to get a good deal of work done in less time

The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute

Body Armor

Not For Time:

15-12-9:

Strict Ring Dips

Hand Release Push-ups

MOVEMENT VIDEOS

GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be

Hand Release Push-ups: https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be