CrossFit Evergreen – CrossFit
“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy
Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.
If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.
And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can so. The only risk now, ironically becomes playing it safe.
Warm-up
3 Sets
1 Minute Jog In Place
10 DB Swings (eye level)
15 AbMat Sit-ups
20 Air Squats
SeaWorld (6 Rounds for time)
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power Clean and Jerk
400m Run
100m Single DB Farmer Carry
Movement Videos
Alternating Single Dumbbell Power Clean and Jerk: https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Aim is to push our paces here, given work rest, but to be consistent across all
The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
The movement will move to the shoulder and then finish over head
Record all five times to gauge pacing
Body Armor
20-18-16-14-12:
Alternating Single Arm Curl to Strict Press
* Split Reps Evenly Between Arms
* Rest as Needed Between Sets
Gymnastic Conditioning
If you have the equipment
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups
Dumbbells: 50’s/35’s
SUBS
BAR MUSCLE-UPS
-Reduce Reps
-Jumping Bar Muscle-ups (Jump Off Box)
-Banded Bar Muscle-ups
-12 Chest to Bar Pull-ups
DESCRIPTION
-This grippy couplet workout combines grunt work and high skill gymnastics
-In this shorter effort, we’re looking to choose weights and variations that allow you to complete at least 3 rounds (1 round every 2 minutes)
-Your score at the end of the 6 minutes is total completed rounds and reps
DOUBLE DUMBBELL BOX STEP OVERS
-Hold two moderate weight dumbbell by your sides for the step overs
-Choose a weight and a height that allows you to complete the 6 reps with 1 break max
-Alternate legs on each step over
There is no need to stand to full extension on top of the box
-You can complete these laterally or box facing
BAR MUSCLE-UPS
-Choose a rep number or variation that allows you to clear this station in 1 minute or less
Metcon
Sand Bar (6 Rounds for time)
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter Sandbag Run (50ish/30ish)
SUBS
RUN
-500 Meter Row
-400 Meter Ski Erg
-1k Bike Erg
-25/18 Calorie Schwinn or Echo Bike
-40/28 Calorie Schwinn Bike
SANDBAG
-Medicine Ball
-Weighted Object
-Farmers Carry
-Sled Push
DESCRIPTION
-You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
-With some rest built in, we’re looking to move with a purpose when it’s time to go
-Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
-To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
-This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
-Record all 6 times, as your score is the slowest the 6 rounds
POWER CLEAN AND JERKS
-Choose a barbell that’s on the lighter side of moderate
-With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets today
-You have the option to push press or push jerk the weight overhead
WRECK BAG RUN
-For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind
-A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters
-When considering subs or weights for this station, choose an option that takes less than 1 minute to complete
RUN
-When considering subs for this station, choose an option that takes less than 2 minutes to complete
Strategy
GENERAL
With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
Ideally, we’re looking for the fastest and slowest round to stay within 5-10 seconds of each other
Move at an intelligently aggressive pace from the first round
This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
As the rounds go along, find one station to go a little faster on
This could be the same movement or a different movement each round
Finding one place to improve upon every time can help you keep your times level or even make them better
During your rest period, focus on slowing down your breathing to help you recharge for the next effort
Rocky Mtn High (Time)
With a :45 minute time cap do:
6 rds
– 8 power c&j 95/65
– 400m run x2
400m ski erg x2
500m row x2
Cash out:
1000m bike erg